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

  • Strict Pull ups Workout

    Strict Pull ups
    1 Attempt for Max Repetitions

  • Deadlift 3x5 Strength

    Deadlift 3x5

  • Thursday 11th July Workout

    Thursday
    0-10 mins perform a ME 1 mile run

    10-20 mins build upto a heavy snatch (anyway)

    25-35 min perform an ascending ladder of
    1 power snatch
    1 hang snatch
    1 OHS
    @50-60% of above
    Then ....
    2 power snatch
    2 hang snatch
    2 OHS
    Etc......

    36-40 mins tabata core or mobility

  • 3/8/18 Workout

    Start up
    stretch for 4 mins

    choose one:
    2 mins of running, rowing, airdyne, jax, jump rope, rope slam

    3rds(8)
    20 jax
    20 mclimbers
    20 h2r

    Metcon/*Rx(10)
    otm 10
    100m run/125m row/12 cal airdyne
    4 burpees/4 strict pull ups/10 rope slam

    3x8
    rev fly
    curls

    Finisher
    50 double crunch
    30 cuff iso
    2 min hip opener

  • IRON1 Workout

    EMOM10
    -5 pull-ups
    -10 push-ups

    *as heavy/ hard as possible!

  • Aerobic work + JG + weightlifting Strength

    Morning: 45 min aerobic work

    30 min row, NB only, 2.27.1/500 m, 132/144
    15 min crosstrainer, NB only
    Total HR 131/144

    Afternoon: 120 min

    1.Skill
    A. HSW practice for 15 min

    2.Jacked gymnastics 27.2.2018
    A. Ring Muscle-up Prep
    2 rounds:
    - 30s of crab extensions with 180 external rotation
    - 15s rest
    - 30s of crab extensions with 90 external rotation
    - 15s rest
    - 30s of crab extensions with neutral hand placement
    - 60s rest

    B. Ring Muscle-up Technique
    Complete:
    - 3 x 10 ring kip swings with towel
    - 3 x 5 full ring swings with towel
    - 3 x (1 ring swing + 1 hips to rings)
    + own add:
    - Ring MU from boxes 7 x 1 reps
    - Ring MU from ground x 1 reps
    (+ fails, different rings than normally)

    3.Weightlifting from ATP 3.3.2018
    A. Push press into split jerk 3 x 5
    25 25 25 kg
    B. 8 sets: 1 push jerk + 2 split jerk
    25 30 35 40 40 40 45 45

    4.Mobility
    2 rounds:
    - 60s kneeling thoracic twist on each side
    - 90s supine shoulder extension

  • 19.8.2020 Wod Workout

    EMOM 42
    1 minute : 2 Power clean + 2 Hang Squat clean 65%
    2 minute : 0:45 Plank Hold
    3 minute : Ring Muscle Ups / Bar muscle Ups / Chest to Bar pull ups / Kipping Pull Ups / Kipping. * You can use repetions. Don`t push limit.*
    4 minute : 0:40 Squat Hold Agains Wall, Right leg
    5 minute : 0:30 Hollow Hold
    6 minute : 0:40 Squat Hold Agains Wall, Left leg

  • Friday Funday Workout

    Warm up
    3 rounds
    200M Row
    10 squats
    10 star jumps

    Reps : 10,8,6
    good mornings
    50,70,90
    Front Squats
    50,70,90

    13:15 time
    5 T2B
    10 Front Squats @70KG
    15 Wall Balls @9KG

  • Snatch 10x3 Strength

    A: Snatch 10x3@70%
    B: Back squat 3x10, amrap sista setet
    C: RDL 3x10

  • Strength Strength

    Back Squat:
    2-2-2-2-2-2