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

  • Bootcamp Workout

    Kondisjon, styrke og hurtighet

  • Endurance bias Workout

    In 20min window:

    3k run + amrap row

    After 20 min:
    5 min active recovery bike ( easy pace) + 5min rest

    In 20min window:

    3k run + amrap row

    Go 80-90% of max HR.
    The goal is to be in zone 4 for avg. Your HR should get below 130-120 during rest periods. REMEMBER that your HR is a bit different on each given "machine".

    Accessory 3 from library

  • August 24, 2015 Workout

    40-30-20 of:
    Wall Balls (20/14)
    Sumo DL High Pulls (75/55)
    Box Jumps 20"
    Push Press (75/55)

  • Chin Ups Workout

    Repeated Effort Chin Ups
    30s. Max reps Chin Ups
    X amount of Rounds

  • 12 mins Workout

    10 ring pulls
    4 front squat (clean grip)
    6 HSPU

  • 10082015 Workout

    AMRAP 5 min. 1-2-3-4-5-6... reps of:
    - Burpee.
    - Back Squat (60/40 kgs).
    ** Rest 2 min.
    AMRAP 5 min. 1-2-3-4-5-6... reps of:
    - Burpee.
    - Shoulder press (40/25 kgs).
    **Rest 2 min.
    AMRAP 5 min. 1-2-3-4-5-6... reps of:
    - Burpee.
    Deadlift (100/60 kgs).

  • Hang Power Snatch weight enter here Strength

    Hang Power Snatch- 5x3 @ 50% of Snatch 1RM building load

    *Threshold Training

  • Team Workout Tuesday Workout

    With a partner complete the following:
    50 Deadlifts
    40 Cleans
    30 Snatch
    20 OH Lunges
    100m KB Farmers Carry

  • Endurance Workout

    • 2 Interval of:
    Assault Bike 20:00 @ 105-110% MEP
    5:00 rest between interval
    MEP = Kcal pace/min sui 30:00 @ max Kcal. Se nel test dei 30:00 @ max Kcal hai fatto 300 Kcal,
    il tuo MAP è 10 quindi in questo lavoro devi tenere un pace/min pari a 11-12 Kcal.
    Se non hai il risultato del test sui 10:00 @ max Kcal, fai questo test al posto del lavoro ad intervalli.

  • Painonnosto: Back Squat, 5x5 @ 75% Strength

    Remember SPEEEEEEEEED. Lift the bar up as fast as you can every rep.