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

  • 19.9.2019 Workout

    Ski
    4 x 1250m
    Rest 2 minutes btw. sets.
    Results is average speed all five rounds.

  • 2.3.2020 Deload Workout

    30 Min ergo

  • Team Nukes Workout

    Teams of 2 complete:
    8 minutes to complete: 1 mile Run (switch every 400m), in the remaining time complete AMRAP Burpees to a plate (one athlete works at a time)
    at the 8 minute mark start:
    10 minutes to complete: 1 mile Run (switch every 400m), in the remaining time complete AMRAP Plate Ground to Overhead, 45/25 (one athlete works at a time)
    at the 18 minute mark start:
    12 minutes to complete: 1 mile Run (switch every 400m), in the remaining time complete AMRAP Plate Overhead Walking Lunges, 45/25 (one athlete works at a time)

  • Deadlifts and lunges Workout

    3 rounds:

  • Conditioning Workout

    AMRAP 30mins with a partner:

    Buy in:
    2000m row

    Then,

    Remaining time AMRAP:
    7 Devil presses @2x22,5/15kg
    15 DB Thrusters @2x22,5/15kg
    18 Calorie Row
    *you go , I go

    Goal: 4+ rounds

  • 8.5.2019 Workout

    AMRAP 3 x 6

    1 x Legless Rope
    1 x Rope
    50 du`s
    10 m HS walk
    Mx reps push jerks 90/70/50

    (sawolle)

  • Warm up Workout

    • 5 Min EMOM of:
    Double Unders 30-50 reps +
    • 3 Round Not For Time of:
    Ring Rows (Feet parallel on ring) 10 reps
    Close-Grip Push Ups 10 reps
    Air Squats 15 reps
    Strict Toes to Bar 5 reps

  • Friday Warm up Workout

    10+10 shoulder rolls forward/backwards
    10+10 arm circles forward/backwards
    10-15 scap pull ups
    10-15 kip to swings

    Then with miniband (dont use too strong one)
    15+15 banded side steps
    15+15 banded monster walk
    10 banded hip bridges
    10+10 banded single leg hip bridge
    10 banded dynamic squat strech

    ROW
    1:00 easy @60-70% effort
    :30 moderate @75-80%
    1:00 easy
    :30 moderate/fast @80-85%
    1:00 easy
    :30 fast @85-90%

    then same thing with ski erg!

  • COOL DOWN Workout

    5min Row/Bike with nose breathing only

    Thoracic Flow video

  • Hero wod Workout

    The Twister

    Amrap 10 min.
    5 Deadlift 60/80kg
    5 Power Clean 60/80kg
    5 Front Squat 60/80kg
    5 Shoulder to OH 60/80kg
    5 Thruster 60/80kg
    (For ladies different weights)

    Amrap 10 min.
    100 DU
    50 kcal engine
    20 Burpees over box

    Amrap 10 min.
    15 abmat/ghd
    8 Double KB Snatch 16/24 kg

    Rest 3min btw amraps.