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

  • 20 min AMRAP Workout

    300m Row
    20 Walking Lunge
    12 Toes to Bar
    2 Rope Climb

  • Tisdag 29/10 2019 Workout

    E2M for 16min
    Power clean x3
    Build up to heavy
    +
    10min amrap
    3-6-9-12...
    Burpee box jump
    CTB

  • Lauantai 7.7 Workout

    Handstand Walk Practice
    Spend 10:00 on Technique and Positioning

  • Mökki Metcon Workout

    7 rounds
    15 sit up
    15 back extension
    15 air squat
    15 burpee

  • Wednesday 17 April 2019 Workout

    SKILL
    Pistol squat progression:
    • shrimp squats
    • ring support pistols
    • elevated heel
    HSPU
    • press up
    • pike press up

    WOD

    5rnds

    Beginner
    HS hold (15-20 secs)
    Pistol progression (5 reps left leg)
    Pike press ups (5-10 reps)
    Pistol progression (5 reps right leg)
    HS hold (15-20 secs)

    Intermediate
    HS hold (20-30 secs)
    Pistol progression (5 reps left leg)
    Strict HSPU (5-10 reps)
    Pistol progression (5 reps right leg)
    HS hold (20-30 secs)

  • Nicole Workout

    AMRAP 20 Minutes
    -400 M Run
    -Max Pull-ups

    Max pull-ups while still hanging from the bar. As soon as you drop from the pull-up bar, you must complete another 400 M run before doing more pull-ups.

    Score equals the combined number of pull-ups completed. I am not a quick runner, so doing as many reps as possible while on the bar is the best strategy for me.

  • Power Day #67 Workout

    Warmup
    400m run
    10x crab walk
    10x monster walk
    10x hip hinge
    10x external shoulder rotation
    10x internal shoulder rotation
    10x face pulls
    10x banded pull aparts
    10x banded underhand pull aparts

    Conditioning: Power
    5 Rounds for Time
    -10x Alt. Overhead hammer strikes
    -10x Transverse hammer strikes (5/side)
    -10x Transverse banded twists per side
    -10x Mjolnir snatches (5/side)
    -10x supine ring rows
    -10x transverse banded twists per side
    -10x pushups
    -10x transverse sandbag lunges

    Finisher
    -2:30 max effor Mjolnir complex
    -5x hand to hand lunge swings
    -5x 360 swings to squat each direction
    -5x side lunge transverse swings each side
    -5x hand to hand hinge swing
    -Rest :30
    -2:30 heavy bag striking

    Core
    3 rounds
    -20x sit-ups
    -20x rev hypers
    -10x hammer 360 swings each direction
    -20x 2ct flutter kicks
    -20x back extensions

    Recovery
    -1:00 lacrosse ball on any tight spots
    -2:00 thoracic foam roller
    -:30 each side pigeon pose

  • Lauantai 7.7 Workout

    Midline
    Not For Time:
    50 GHD Sit-Ups
    50 Hip Extensions
    50 AbMat Sit-Ups
    50 Banded Good Mornings
    50 Hollow Rocks
    50 Superman Rocks

  • 5R for TIME - Handstand - jump squat - good morning - tricep dips Workout

    4 REPS - HANDSTAND PUSH-UP
    6 REPS - Jump Squat
    12 REPS - Good morning
    12 REPS - Tricep dips

  • Clean complex Strength

    Max 1rm komplexista (tng)
    1 clean
    1 front squat
    1 clean