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

  • 1.3.2024 Open 24.1 Workout

    Open 24.1

  • Chelseaish Workout

    E90s x15:
    5 pull up
    10 push up
    15 air squat

    Target: <60s per round

    Tailoring: reps e.g. 4-8-12 or 3-6-9

  • Snatch Strength

    Find heavy of the day in 15min
    (RPE 4+ to 5)

  • Leg day never missed Workout

    3 rounds for time
    Partner WOD, "IGYG"

    32 cal c2 bike
    32 clean & jerk 40/45/50 kg
    32 wall ball
    After each round 10 m walking lunges together

  • Back Squat Ladder Strength

    3 rounds: 4-3-2 with 90sec rest
    between sets and 3min rest
    between rounds.

    One round is 4 reps, 90sec rest, 3
    reps, 90sec rest, 2 reps. Use the
    same loading for all sets, but add
    loading to each round.

    All rounds with RPE 4 to 4+
    Add 2,5-5% compared to last

  • Squat jerk Strength

    Find the 1RM (for quality)

  • Wallballs, double unders and running Workout

    For time

    • 500 m run
    • 50 double unders
    • 50 Wallballs
    • 500 m run
    • 50 double unders
    • 40 Wallballs
    • 500 m run
    • 50 Double unders
    • 30 Wallballs
    • 500 m run
    • 50 Double unders
    • 20 Wallballs
    • 500 m run
    • 50 Double unders
    • 10 Wallballs

  • 31.10.24 Strength

    SPLIT JERK

    3x2 @75% with 2s pause in the dip and catch

  • Snatch Strength

    Then 9-12x Double. DnG. Lift
    every 90-120sec @75-85% of
    1RM.

    All sets across (same
    loading).

    You can choose from 9 to 12 sets

  • 28.2.2024 For Quality Workout

    For quality @ steady pace

    4 – 3 – 2 – 1 Rope climbs
    12 – 9 – 6 – 3 Wall walks
    24 – 18 – 12 – 6 GHD sit-ups