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

  • WOD Workout

    Interval bike pyramid
    Min 1: 0:10 sprint 0:50 rest
    Min 2: 0:20 sprint 0:40 rest
    Min 3: 0:30 sprint 0:30 rest
    Min 4: 0:40 sprint 0:20 rest
    Min 5: 0:50 sprint 0:10 rest
    Min 6: 0:40 sprint 0:20 rest
    Min 7: 0:30 sprint 0:30 rest
    Min 8: 0:20 sprint 0:40 rest
    Min 9: 0:10 sprint 0:50 rest

    Rest 4:00 then repeat

  • Sunday Funday Workout

    In American culture Sunday is a day of rest.
    Enjoy the day! Do something that you enjoy or adds value to your life.
    The performance triad includes rest.
    Sleep well, Eat well, hydrate. Mentally re-focus for the week ahead.

    Use today to cheer and comment on your peers' logged results for the week!

    You could do one strength session if you need to catch up in your lifting program, but come prepared to work hard on Monday!

  • Warm up and gymnastics Workout

    3:00 easy bike or row

    Normal warm up

    EMOMx 10
    3 TTB
    6 pull-ups
    16 dubs

  • Warm up and strength Strength

    3 rounds
    10/8 cal bike or row
    10 good mornings
    10 passthroughs

    Deadlifts
    E2MOM x 5
    10@ 50%
    8@ 60%
    6@ 70%
    4@ 80%
    2@ 85%

  • Lördag 17/7 2021 Workout

    E90S for 18min(4 rounds)
    1: 3x wall climb + 30sec Hand stand hold
    2: 5x SL squat/each leg
    3: 10-20x Pike compressions
    +
    3 rft
    40 DU
    30 Kb swing
    20 Burpees
    10 KTE

  • Sunday Funday Workout

    In American culture Sunday is a day of rest.
    Enjoy the day! Do something that you enjoy or adds value to your life.
    The performance triad includes rest.
    Sleep well, Eat well, hydrate. Mentally re-focus for the week ahead.

    Use today to cheer and comment on your peers' logged results for the week!

    You could do one strength session if you need to catch up in your lifting program, but come prepared to work hard on Monday!

  • FUNCTIONAL 26.7.2021 Workout

    3 rounds:
    10+10 Front foot elevated split squat
    10 Glute bridge
    10 DB squat
    -rest 1-2 min between rounds-

  • Death By Calorie Row Workout

    For Total Calories:
    Minute 1: 1 Calorie Row
    Minute 2: 2 Calorie Row
    Minute 3: 3 Calorie Row
    Minute 4: 4 Calorie Row
    ...
    Add 1 Calorie Every Minute.

  • Conditioning Workout

    In 4 mins / 2mins rest x 6 sets

    4 turkish Get up 2/2 @24/16kg
    8 burpee Pull up
    16 Alt. Russian Swing @24/16kg
    32 Double under
    Max rep overhead Kb alt. Lunges @24/16kg

  • Sunday Funday Workout

    In American culture Sunday is a day of rest.
    Enjoy the day! Do something that you enjoy or adds value to your life.
    The performance triad includes rest.
    Sleep well, Eat well, hydrate. Mentally re-focus for the week ahead.

    Use today to cheer and comment on your peers' logged results for the week!

    You could do one strength session if you need to catch up in your lifting program, but come prepared to work hard on Monday!