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

  • Shoulder press 3x10 Strength

    Rest 3 min

  • AMRAP 8 Workout

    OH lunge L
    OH lunge R
    OH squat
    One rep
    20/15 kg

  • Powerbuilding dag8 Strength

    A: 8min emom
    3x clapping push ups
    B: CGBP 5rm@ RPE7 + 3x5 deload sets @90%
    C: Superset x3
    C1: Strict HSPU x8-12
    C2: Ring rows x8-15
    D: Ocklusionsböj @35% 1rm 30-20-20-20, ok att gå till failure, vila 30-45sek mellan set
    E: Ocklusionscurls @35% 1rm 30-20-20-20, ok att gå till failure, vila 30-45sek mellan set

  • Wod 1 30112015 Workout

    Emom 15 min por parejas:
    - Bear complex.
    - 10 burpees.

    *** Bear complex:
    - Power clean (60/40 kgs).
    - Front Squat.
    - Push press.
    - Back Squat.
    - Push press.

  • Run 4 miles Workout

    Run 4 miles preferably outside on a hilly track.

  • E4MOM Pull-up, KB Snatch, & Assault Bike Workout

    Complete 5 rounds, beginning a round every 4 minutes:
    9 Chest to Bar Pull-ups
    12 Kettlebell Snatches, 50 lbs (6 each arm)
    15 Calorie Assault Bike

  • Untitled Workout

    Met Con

     Ladies WOD

      20 min AMRAP of
      12 DB <a href='/journal/movements/30'>Thruster</a>s (15#/10#)
      12 <a href='/journal/movements/1689'>Burpees</a>
      12 Spidermans (24 total)-----Liz 6 Rds/Carly 6 Rds

      THEN MAX REP <a href='/journal/movements/1175'>PUSH UPS</a>----LIZ 20/Carly 60

 Men's WOD

      20 min AMRAP of
      12 <a href='/journal/movements/1157'>SDHP</a> (95#/75#)
      12 <a href='/journal/movements/1689'>Burpees</a>
      12 KTE/T2B-----Josh 5 Rds + 12 <a href='/journal/movements/1689'>Burpees</a>-12 KTE/Ryan 7 Rds +4 <a href='/journal/movements/1157'>SDHP</a>

      THEN MAX REP <a href='/journal/movements/1175'>PUSH UPS</a>----Josh 38/Ryan 60

  • PRIIMA 9 metcon Workout

    AMRAP20:
    15 CALORIES BIKE
    15 GOBLET SQUAT (KETTLEBELL)
    20 ALT. HANG DUMBBELL SNATCHES

  • Back Squat Strength

    Every 2 minutes, for 14 minutes (7 sets) of:
    Back Squat x 2 reps @ 4111

    All sets should be performed at 95-102% of last week’s heaviest double.

  • Open Gym Workout

    Open Gym 12:15-1:15 post if coming