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

  • Box P 09-05-2020 Workout

    METCON
    0:00-10:00 AMRAP:
    400 Meter Run
    20 Wall balls (20, 14)
    50 Double Unders

    12:00-22:00 AMRAP:
    400 Meter Run
    10 DB Hang Power Cleans (50, 35)
    30 Air Squats

    22:00-32:00, on your own at an easy pace, Recover:
    3 Options:
    Easy Row
    Easy Bike
    Easy Jog
    *Choose 2 and perform 5 minutes of each.

    EXTRA CREDIT
    Banded Pull-aparts: 4 x 40-50. Rest 60s.
    *Use a light band and complete 40-50 UB reps

  • Muscle & Power, Joker Workout

    For time: 100 Pullups
    * everytime you break, do 5 HSPU

  • Weightlifting strength Strength

    • 6 Min EMOM of:
    BB Clean & Jerk
    1st & 2nd Min
    95% Heavy 1-1 rep
    3rd & 4th Min
    90% Heavy 1-1 rep
    5th & 6th Min
    85% Heavy 2-2 reps
    Le percentuali sono riferite alla singola pesante (Heavy) di Clean & Jerk precedente.

  • Strength 23-03-2020 Strength

    Clean & Jerk: Build to a 1RM in 10 sets. Rest 2:00
    - sets of 3-2-1-1-1-1-1-1...
    - Option: Technique work performing 8 x 2

  • Fredag 3/1 2020 Workout

    A: Every 5 minutes, for 30 minutes (6 sets) for time:choose your level of fitness
    Ninja
    10 Strict Pull-Ups
    15 Toes to Bar
    20 Push-Ups
    25 Wall Balls
    RX
    5 Strict Pull-Ups
    10 Toes to Bar
    15 Push-Ups
    20 Wall Balls
    Working class hero
    3 Strict Pull-Ups/ring rows
    6 Toes to Bar/ hanging knee raises
    9 Push-Ups/knee push ups
    12 Wall Balls/goblet squats
    Note time for every round

    Vi startar året med ett riktigt test av arbetsförmåga. Jämför ert resultat med vad ni klarat tidigare vecka 17, 24 och

  • 020320 Workout

    A) In 7' 1rm snatch

    B) In 5' ME snatch @80% A

    A) 10 rds
    12 thruster @40/25
    12 pull up

  • 15min 4 liikettä Workout

    15min

    3-6 leuanveto kippaamalla
    6-9 etunojapunnerrus
    9-12 ilmakyykky
    12-15 istumaannousu

  • 15.4.2021 Strength

    Front Squat 1RM

    1-1-1-1

    Sendoff 3:30

  • CF Rush Workout

    30 Burpee Box Jump Overs
    30 Toes-to-Bars
    20 Dumbbell Squat Snatches @22,5/15kg (alternating)
    60 DU
    20 C2B
    5 Bar Muscle-Ups
    20 C2B
    60 DU
    20 Dumbbell Squat Snatches @22,5/15kg (alternating)
    30 Toes-to-Bars
    30 Burpee Box Jump Overs

    break with 1 Squat Clean @ 80/50 every 2 minute

  • Conditioning 14-04-2021 Workout

    30:00 Clock

    With a partner complete:
    0:00 - 10:00
    Max Farmer Carries x 30m

    10:00 - 20:00
    Max Distance on the Rower

    20:00 - 30:00
    Max Rounds of:
    7 Box Jumps w. step down @61/51cm
    7 G20H with a plate @20/15kg
    7 Up-Downs

    • Each partner completes a full round at a time.
    • Goal: Split work in half and sustain a challenging pace.