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

  • AMRAP 15min. Workout

    200m Run / (Row/Bike: 18/14cal)
    8 DB snatch (30/20kg)
    12 Chest to bar

  • Snatch Strength

    Snatch
    15x Every :20sec - 1 Snatch @60-75%
    10x Every :45sec – 1 Snatch @75-80%
    EMOM 7 - 1 Snatch @80-90%

  • Weightlifting + gymnastics + conditioning Strength

    145 min

    1.WL
    A. Clean pull + Clean pull under – 3 to 5 x 1+2 @ build up, Go every 75 to 90-seconds
    - 25 30 35

    B. Clean and jerk – 12 to 15 total sets
    Segment clean + Clean + Jerk – 1+1+1 @ 70+%, go every 90-seconds to 2-minutes
    - 50 50 52.5 52.5 55 55

    C. Once the weight gets too heavy for the complex move to:
    Clean + jerk – 1+1 @ continue to build up, go every 60 to 90-seconds
    - 57.5 60 62.5 62.5 65 65 65

    2.BMU
    - 5 x 3

    3.Conditioning
    4 sets of intervals (A1 – A2 – A3 – A4)
    A1. 8-minute AMRAP
    16/12 (cal) row
    64 Double-unders > 40
    2 rope climb
    Reps: 3 rounds

    Rest 3-minutes before A2

    A2. 7-minute AMRAP
    7 Bar-facing burpees
    7 Power clean and jerk @ 52.5/35kg > 30
    7m OH walking lunges @ 52.5/35kg > 30
    Reps: 3 rounds + 14 reps

    Rest 3-minutes before A3

    A3. 6-minute AMRAP
    12/9 (cal) row
    6 Bar muscle-ups > CTB
    30 Double-unders
    Reps: 3 rounds + 1 cal row

    Rest 3-minutes before A4

    A4. not done

  • C. Body armor Workout

    2x

    20 barbell godmornings 40kg
    15 DB bench press 27.5kg's
    10 DB row L/R 27.5kg

  • 4 kierrosta sykkeitä Workout

    4 rounds:

    6 chest to bar
    8 db snatch 25/16kg
    10 db squat 25/16kg
    12 hr push-up
    14 cal ergo

    2 min rest between rounds

  • Conditioning Workout

    10 Rounds for time:
    10 Unbroken Pull-ups
    20 Unbroken Push-ups
    30cal Assault Bike

  • Conditioning Workout

    In Teams of 2

    AMRAP 15 min.
    100 double unders
    20 devil’s press@2x22,5/15 kg
    10 wall walk

    Goal: 2+ rounds

    rest 5 min.

    AMRAP 15 min.
    50 calories row/bike/ski
    10 man makers
    5 rope climb

    Goal: 2+ rounds

  • WOD 26/08/23 Workout

  • Nanorosso 27.11.20 Workout

    For time
    15 12 9
    Hspu
    Ttb
    200 di
    12 9 6
    Hspu con deficit 8 cm
    Ctb
    150 du
    9 6 3
    Hspu con deficit 13 cm
    Rmu
    100 du

  • 8/31/20 Workout

    2rds
    20 high knees
    10 lunge
    20 jax
    10 shoulder taps

    WRK(20)
    Complete as many rounds as possible in 20:00 mins.
    10 body builders
    20 db hang to overhead
    10m shuttle drops x10
    20 sit ups

    Finisher
    50 double crunch
    1:00 samson stretch