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

  • 03.11.2013 Workout

    21-15-9
    Dead lift (95/65)
    Power clean
    Push jerk
    Front squat

  • Hang Clean Strength

    Hang Clean (just above knee): 1×5@70%, 1×5@80%, 1×3@85%, 1×2@90%, 1×3@85% – rest as needed

  • Every 4 min Workout

    Every 4 min x 5

    Run 400m
    25 x KB-swing (24kg)

  • SNATCH Strength

    SNATCH
    6 x 2 (80 %)

  • Fredag 20/4 2018 Workout

    A: Every 90sec for 3 rounds
    1: Deficit Strict HSPU x5 @ 50A1
    2: In & out drill on rings x8-10(som en AB-roll out fast i ett par låga ringar. Skalas som en ring row genom att stå mer upprätt)

    B: 5rft
    5 renegade rows(L+R=1 rep)
    5 DB clean
    5 DB thrusters

  • Frogger Workout

    Warmup:
    250 m jog, then
    2 Rounds
    5x Bootstrapper
    6x Perfect Stretch
    7x Situp

    3 rounds
    5x Wall Squat
    10x Air Squat
    10x Jumping Squat
    20x Walking Lunge

    Rest

    4 rounds (:30 work, :30 rest)
    Frog Hop
    Rest
    4 rounds (:30 work, :30 rest)
    Split Jump
    Rest
    4 rounds (:30 work, :30 rest)
    Burpee

    Finisher
    5 min jog

  • Jacked gymnastics + conditioning + strength Strength

    140 min
    Warm up for 10 min
    1.Gymnastics
    A. Ring MU Skills
    - RS 3 x 5
    - HTR 6 x 1
    - Turn with band
    - MU assisted 5 x 1
    - MU 4 x 1 + 5 fails
    - Total of 9 MU

    B. Every 2 minutes for 10 minutes:
    20-30 Double unders - 20
    5 m HS Walk
    Times: 1.07 (2 sets), 1.10 (3 sets), 1.15 (3 sets), 1.15 (3 sets), 1.07 (2 sets)

    2.Weightlifting
    A. Every minute on the minute for 8 minutes:
    5 Clean and jerks @ 35 kg
    161/179

    3.Strength
    A. 3 sets:
    1-3 Slow Eccentric muscle ups - 3 3 3
    6 DB Bench AHAP - 30 30 30 lbs
    Rest 2 min

    4.Accessory
    A. 2 sets:
    8+8 KB Windmill - 6 6 kg
    10 KB Box step ups - 16 16 kg
    Row 500 m

  • AMRAP with pair 12min Workout

    With pair 10 Push-up, 5+5 Lunge, 150m run in 12min

  • AMRAP 7 min Workout

    AMRAP 7 min:

    Burpees

  • Fran Workout

    21-15-9
    65/95 Thursters (MOD: 45)
    Pull-ups (MOD: Green band)

    Last Fran was October 2012, I was 7:20 at 55#. My time was faster but I had to drop to 45# because of the injury.