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

  • Conditioning Workout

    Partner wod (relay style )
    12 rounds for time (6 each person)
    8 kipping Pull up/ Jumping Pull up
    8 Db Cl& Jerk @2x22,5/15kg
    8 m farmer walking lunge 2x22,5/15kg
    8 box jump @60/50cm
    8 m farmer walking lunge

    Partner A Completes a full round then “B”
    Timecap: 30 mins

  • Gymnastics Workout

    105 min
    Warm up for 20 min

    1.MU
    - Drills
    - MU 25x1

    2.Aerobic work
    15 min easy bike

  • MUs and C&Js Workout

    8 1-minute rounds for max reps of:

    ♀ 95 lb. ♂ 135 lb.

  • 10.10.2024 Unbroken Workout

    For time :

    21-15-9

    Calories Bike Erg
    Thrusters 42,5kg

    TC 6

  • Back squat Strength

    10-8-6-4-2 back squats

    Rest 2min between sets

  • You Choose....? Workout

    4 x 8min EMOM

    Choose your cals for the first min and your second movment and rep scheme.

    A: 8min EMOM
    Odd - BikeERG
    Even - ?

    B: 8min EMOM
    Odd - RowERG
    Even - ?

    C: 8min EMOM
    Odd - Echo Bike
    Even - ?

    D: 8min EMOM
    Odd - SkiERG
    Even - ?

    Rest 1min between EMOMS

  • Bänk + överkropp Strength

    A: 10min emom
    Odd: 3x prowler sled push
    Even: 3x clapping push ups
    B: Bench press 5-5-5-5-5
    C: 6rft
    5 unbroken strict chin/pull ups
    10 unbroken push ups wide/narrow
    15 squats
    Alternerade grepp varje varv
    D: OH triceps extensions 3set
    E: DB Shoulder raises 3x drop set

  • Back squat Strength

    Back squat / go heavy
    3-3-2-2/ ran

  • Active Recovery WOD Workout

    5 rounds for time of:

    25/20 cal row
    100 Double Unders
    25/20 Assault Bike Calories
    Walking Lunge, 100 ft

    Reduce calories to 20/15 if needed and reduce dubs to 50-75 reps or 60 secs worth of attempts if you're still working on that skill.

  • 3x sprint Workout

    3x every 7min

    10 t2b
    30 wb
    10 db snatch
    2x5m oh lunge
    30 cal row