WODconnect

Just what the doctor Rx'd Workouts

Need a training program?

We have tens of training programs focusing on different aspects of the sport. If you are looking for additional challenge or to fix a weakness, check out our training programs!

Training programs

  • Main site Friday 240322 Workout

    For time

    • 60-second L-sit
    • 30 shoulder-to-overheads
    • 60-second hang from the pull-up bar
    • 20 shoulder-to-overheads
    • 60-second hang from the pull-up bar
    • 10 shoulder-to-overheads
    • 60-second L-sit

    ♀ 95 lb
    ♂ 135 lb

  • Concept2 row: 1:40/0:20r ... 9 Workout

    Concept2 rower built-in workout called: v1:40/:20r...9 meaning 9 rounds of:

    • Row 1:40
    • Rest 0:20 (except after 5th round rest 2:00)

    Total rowing time: 9x1:40 = 9x100" = 900" = 15'

    Score: total meters rowed. Check the score via: Memory - List by date - (see topmost result)

  • Bench press 4x7 Strength

    Bench press 4x7

  • WOD, METCON Workout

    For time ”Nasty Girls” Tc 16'min (A)

    Treenaaja __________________________ Kuntoilija

    3 Rounds For Time ________________ 3 Rounds For Time

    50 Air Squats _______________________ 50 Air Squats

    7 Ring muscle-Ups / Bar ___________ 7 Sets of: 1 Pull-up + 2 Box dips

    10 Hang Power Cleans 61/43kg ____ 10 Hang Power Cleans 50/35kg 

                                       6'min Rest then....

    " ANNIE goes Bicycle" " ANNIE goes Bicycle" Tc 16’min(B)

    50-40-30-20-10 Reps For Time _______ 50-40-30-20-10 Reps For Time

    Double-Unders _____________________ Single unders x2
    Sit-Ups (AMSU) ______________________ Sit-Ups (AMSU)
    + 10/8 Cal Bike with each set of reps ___ + 10/8 Cal Bike with each set of reps

  • 23.4.2022 Warmup Workout

    5 Min Foam Roll / Own Mobility
    4 Min Ergo
    3 rounds:
    5 Hr Push Ups + 5 Bounding Jumps + 5 MB Squat Cleans
    2 min laying Front Rack Stretch

    5 GM
    5 BS
    5 Elbows Rotations
    5 Press
    5 DL
    5 FS
    then..

    1:00 Push Ups + 2 x Shoulder Tap
    1:00 Walking Lunges
    1:00 Hollow Rocks

  • 23.4.2022 Workout

    For time:

    100 Double Unders
    50 Cal Bike Erg
    5 Squat Cleans
    80 Double Unders
    40 Cal Bike Erg
    4 Squat Cleans
    60 Double Unders
    30 Cal Bike Erg
    3 Squat Cleans
    40 Double Unders
    20 Cal Bike Erg
    2 Squat Cleans
    20 Double Unders
    10 Cal Bike Erg
    1 Squat Clean

    BB: 102,5/70kg ( Teens 85 / 57,5kg )

    ( 18 - 30 )

  • Accessory Workout

    3 rfq
    10 s pull up hold + neg.
    10 s chin up hold + neg.

  • WOD, METCON Workout

    30´min Metcon In pairs (Especial day WODLIIGA)

    Treenaaja ___________________ Kuntoilija

    5 Ring dips __________________ 5 Box dips
    10"- 20"s Ring L-hold _______ 10"s Bench knee L-hold
    5 Dual KB thrusters _________ 5 + 5 One arm KB thrusters
    5 Chin-ups C2b ______________ 5 Chin-ups C2b

    Other one at Ski

  • WOD, Strength / Technique: Workout

    Durante Core: Tc 10' min

    4 Rounds for Time:
    10 Hollow Rocks
    10 V-Ups
    10 Tuck Ups
    10"sec Hollow Hold

    1’ minute rest between every set.

  • Accessory Workout

    For quality:
    100 Dumbbell Box Step-ups, pick load, 20 in
    100 Dumbbell Lateral Raises, pick load