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

  • 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

  • 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

  • Maanantai WOD Workout

    100x Pull up
    Everytime you brake:

    Round 1
    5x back burpee
    10x Push up
    15x Air sq

    Round 2
    Run to 5th floor

    Tc: 25min

  • 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.

  • 28.9.2023 Light Cardio Workout

    30-60 minutes bike
    60-90 minutes walk
    20-30 minutes Swim
    30-40 minutes Jog

  • After Quarantine Workout

    2020.05.21

    A.
    3s Up 3s Hold 3s Down DeadLifts
    7-6-5

    2s Up 2s Hold 2s Down DeadLifts
    5-4-3

    B.
    10-9-8-7-6-5-4-3-2-1
    Touch n Go DeadLifts 60/45
    Over The Bar and Back Jumps

    After each set perform 10 Box Step Ups

  • Cluster fcuk Workout

    E3MOM for 15min
    30 Thuster 20/15kg
    10 Burpee Box overs
    Rest remaining time

  • MAYFLY PRO TRACK Workout

    A,
    3 rounds for time of:
    7 Thrusters @61/43kg
    14 Assault Bike Calories
    21 Wall Balls @9/6kg
    63 Double Unders

    Goal: sub 12 mins

    B,
    For quality:
    3x6 L/6 R Eccentric Bulgarian Split Squats, pick load
    3x6 Eccentric Kneeling Heels-to-Butts
    3x6 Tempo Banded Goblet Squats, pick load
    3x6 Eccentric Barbell Rows, pick load
    3x6 Eccentric Incline Dumbbell Flies, pick load
    3x6 Tempo Dumbbell Pull Overs, pick load

    Eccentric Bulgarian Split Squats- 6 secs lowering
    Eccentric Kneeling Heels-to-Butts- 6 secs lowering
    Tempo Banded Goblet Squats- 3 secs down and up, band behind knees
    Eccentric Barbell Rows- 6 secs lowering
    Eccentric Incline Dumbbell Flies- 6 secs lowering
    Tempo Dumbbell Pull Overs- 6 secs down and up

  • Break Arm Legs Workout

    10 renegade row 5kg/10kg
    10 dumble thruster
    10 box jump 24"/20"

  • Fredag 10/1 2020 Workout

    A: E2M for 20min
    1: Practice Hand stand
    Beginner:
    3x wall climb, 10sec lockout each rep
    Intermediate:
    30sec nosee 2 wall toe taps
    Advanced:
    30sec partner assisted free standing hand stand
    2: Build up to 3rm weighted pull up
    Use the time you have left each round to warm up your ohs and kb swing.

    B: Partner wod
    Row 500/400m each partner Wall sit*
    And then
    50 ohs 35/25kg partner hanging
    And then
    50 Kb swing 24/16kg, partner in plank
    And then
    Row 500/400m each partner Wall sit*
    *If Wall sit is broken before the rowing is done 10 Burpee penalty.