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

  • Øveren og god Workout

    EMOM - 12

    M1: 5 snatch 60kg. + 10 toes to bar
    M2: 15 cal row
    M3: 5 Clean and Jerk 60kg. + 10 toes to bar
    M4: 15 cal row
    M5: 5 thrusters 60kg. +10 toes to bar
    M6: 15 cal row
    and repeat.

    hvis du ikke når at blive færdig med din station så går du videre, tiden skal overholdes.

  • DU/Burpee/Squat/T2B Workout

    Pre WOD:
    5x2 Bench Press
    1 max set @ 135#/85#

    5 minute AMRAP
    -20 DU's
    -5 Burpees

    1 minute break

    5 minute AMRAP
    -20 Airsquats

    -5 T2B

    Bench - 45#-55#-65#-75#-85#
    Max reps @ 85# - 1 (lame)

    1st 5 min AMRAP: 4 rounds w/ singles (tried doubles for 2 minutes and got no where)
    2nd 5 min AMRAP: 5 rounds

  • Vala Kyykky Strength

    5x65%, 5x75%, 5x85%+

  • 3rft dl, t2b Workout

    3 rft
    20 dl 80 kg
    10 t2b

  • 2/15/16 Cardio Workout

    Elliptical Intervals - 4 Rounds:
    2min @ 150 bpm
    2min @ 180+ bpm

    Treadmill Intervals - 3 Rounds:
    1min @ 150 bpm
    2min @ 180+ bpm
    1min @ 150 bpm
    2min @ 180+ bpm
    1min @ 150 bpm

  • Deadlift one rep max Strength

    Establish your one rep max deadlift

  • 13102013 Strength

    Back Squat 3×3

  • 20/12/2016 Workout

    25 minutes of I go they go press up ladder, then 25 minutes of strength and technique with ring dips. Cracking👍

  • 4 rounds Workout

    4 rds:
    1min: C/J 135/95lbs ( power, goal 10-15 reps)
    15s rest
    1min: box over burbee 30/24` ( regionals standard)
    15s rest
    1 min: ski
    15 rest
    1min: 4-10 bar mu (unboken) + amrap DU
    15 s rest
    1min: sled push ( heavyish, slow run)
    90s rest

  • 2/22/16 Metcon Workout

    50-40-30-20-10
    Thrusters and Sit-ups

    *20min time cap