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

  • Thrusters, ttb and row Workout

    5 thruster (40kg)
    10 ttb
    15 cal row

  • Vest on EMOM Workout

    16 mins EMOM
    2 HSPU
    6 ring dips
    Plank the remaining time within that minute. Where a 6kg or 9 kg vest

  • Oma treeni Workout

    45min soutua 2.30/500m

  • Rush Workout

    4 rounds for time
    12 PU
    10 DB Thruster@2x22,5/15kg
    80 DU

    TC: 8'

    B/
    20 Burpee over the Box @70/80cm
    40 Cal Row/Bike
    40 T2B
    20 BMU
    40 T2B
    40 cal Row/bike
    20 Burpee over the box @70/80cm
    TC: 25 mins

  • Rush Workout

    4 rounds for time:
    15 Pull ups
    15 Bar face burpees
    15 Deadlifts

    For time:
    30-20-10 Toes to bars
    150-100-50 Double unders

  • TTP Strength 27.8.2016 S5/ week 1 Strength

    120 min
    WU for 10 min

    1.Weightlifting
    Warm up
    A. Suggested clean and jerk W/U
    Main set
    A. Snatch power jerk + overhead squat (OHS) – 15 x 1+2 @ 65%+ 1RM OHS, go every 90 seconds. Start @ 65%, move up on weight every 2 to 3 lifts if moving well on all lifts, otherwise stay with the same weight.
    35 37.5 40 42.5 42.5

    B. Clean and jerk – Build up to your 8th barbell load on part C
    40 42.5 45 47.5 50 52.5 55 57.5

    C1. Clean and jerk ascending ladder with 20 DU buy in, Go every 75 seconds
    Every 75 seconds, move up in weight each 75 seconds
    20 double unders + 1 clean and jerk @ (weights below)
    40 42.5 45 47.5 50 52.5 55 57.5

    REST 5 minutes
    C2. Repeat the ladder from beginning but without double unders
    40 42.5 45 47.5 50 52.5 55 57.5

    You must be able to complete at least 8 steps in the ladder. If the weights are too heavy for that, extend the ladder downwards to a starting weight that allows you to do this.

    2.Strength
    A. Front squat
    A1. Build to a heavy triple (3) for the day, rest 3 – 4 minutes between sets
    A2. Back off sets – 3 x 3 @ 85+% A1, rest 3 minutes between sets. Start @ 85% of A1, add load on each set

    3.Cool down
    A. Easy row or assault bike for 10 minutes, HR < 140

  • 30.10.2024 Active Recovery Workout

    40 minutes @ easy pace

    3-minute Cardio
    20 Hand-to-hand Russian swings
    10 Wall Facing Handstand Hip Touches (slow and controlled)
    5 High box jumps (challenging but safe height, step down, no jumping down)

  • Back squat wendler 5+ Strength

    A: Back squat 5-5-5+
    B: Bench press 5x10
    C: OH triceps extensions 3set

  • TABATA FLOOR PRESS Workout

    Tabata Floor Press

  • Gymnastics + strength Strength

    150 min
    Warm up for 15 min

    1.HSW
    - 12 m

    2.BCTB
    - Drills
    - Bfly x 40
    -BCTB x 35

    3.Front squat
    A. H3

    B. 3x3 @ 90 % of H3

    4.DL
    - 3x10x80 kg

    5.Strength accessory
    A. SHSPU
    - Feet on box 24"
    - 7 7 6 6

    B. Strict pull ups
    - 3x10

    C. 3 sets:
    8 shoulder press - 29 kg
    8/s sa. DB row - 35 lbs
    25 hollow rock