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 + Assesory work Workout

    AMRAP 15:00
    Right arm Overhead DB walking lunge (length of gym) 50/35
    8 burpees
    Left Arm overhead DB walking lunge (length of gym)
    8 chest to bar pull-ups

    Assesory Work
    NOT FOR TIME
    3 rounds
    Banded good mornings 15-20 reps
    Weighted Glute bridge (with barbell) 8-10 reps

  • Lördag 19/12 2020 Workout

    Partner WOD, alternate full rounds
    8rft
    14/10 cal row
    5 lateral burpees over barbell
    10 OHS 40/30kg
    5 lateral burpees over barbell

  • FRONT SQUAT Strength

    Front squat

    10-8-6-4

    E3MOM / 1-3rep in tank

  • Tisdag 1/12 2020 Workout

    24min amrap
    8 Deadlifts or Double Kettlebell Deadlifts
    16 TTB
    24 Walking Lunges with DB/KB Farmer’s Carry
    32 Push-Ups

  • Warm Up and Strength Strength

    Warm Up - 3 rounds at brisk pace:
    10 Assault Bike Calories
    5 Barbell Deadlifts, 45/35
    5 Barbell Hang Muscle Cleans
    5 Barbell Front Squats
    5 Bar Facing Burpees

    We will need to move quick into the strength part as the WOD is long.

    Strength - Squat Cleans:
    EMOM x 10

    2 Squat Cleans, 70% 1RM

    The focus of this piece today is to do touch and go doubles every 1 min and build up your ability to cycle a moderately loaded barbell.

  • Lördag 5/12 2020 Workout

    Five sets of:
    Dumbbell Z-Press x 8-10
    Rest 60 seconds
    Dips x Max Reps
    (add weight or assistance to allow your rep range to sit between 10-15 reps)
    Rest 60 seconds
    +
    For time:
    1000/800m Row
    80 Db Push Press
    40 Ball slams
    20 Slam ball carry box step overs

  • SSo Core Extra 1 Workout

    2 or 3 rds for quality
    (Be more effective rather than scale up the reps)

    20 leg raises with a twist + 30 hollow kicks
    45s stir the pot
    20 mountain climbers (slow pace)

  • Muscle & Power, CORE Workout

    3 rounds of:
    5 Crunches
    10 Side crunches
    5 Reverse crunches
    10 Windshield vipers
    60s Plank hold
    Rest

  • SSo Core Saturday Workout

    2 or 3 rds for quality
    (Be more effective rather than scale up the reps)

    15-20 weighted sit-ups (heavy db)
    5-10 bar hanging windshield wipers
    10 ab wheel (test also with a barbell)

  • SSo Core Friday Workout

    2 or 3 rds for quality
    (Be more effective rather than scale up the reps)

    20-30 sitting leg raises over an object
    20-30 laying windshield wipers
    20 L-sit hang kicks (slow pace)