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

  • FUNCTIONAL Bodybuilding Workout

    Pulling strength + hyperthrophy focus day

    A) Main strength

    Bent over row
    5x6 reps
    - Build up and use the same (heavy) weight for each set
    Superset with:
    Strict press
    4x8 reps
    - Same (moderate) weight for each set
    -rest 2 mins-

    B) Accessory strength

    3 sets
    Strict chin up - (aim for 5-8 reps or option for toe spotted chin ups)
    -rest 30 sec-
    Seated banded row with 1 sec hold x 10-15 reps
    -rest 30 sec-
    Dumbbell hammer curl x 10-15 reps
    -rest 2-3 mins-

    C) Core work
    2-3 sets of:
    20-30 sec weighted forearm plank
    20-30 sec weighted hollow rock

  • Marian tanssit Workout

    🕺💃🕺💃🕺💃

  • Conditioning Workout

    In 35 mins
    Complete:
    200 Double under
    160 Partner wall ball
    120 USA swing @24/16kg
    80 sit up
    40 syncro burpee

    Every 4 mins row 150-150m
    Start with row!

    Remaining time : Amrap 250row (relay style )

  • Muscle & Power, YV2 Strength

    (weighted) Chinup 4 RM, or 5x4 reps, then max reps without weight

  • "Two Seater” Workout

    For Time:
    500 Meter Row
    30 Bench Press (155/105#) (70/48kg)
    750 Meter Row
    20 Bench Press (185/135#) (84/61kg)
    1,000 Meter Row
    10 Bench Press (205/145#) (93/65kg)
    1,500 Meter Row
    5 Bench Press (225/155#) (102.5/70kg)

    Time Cap: 30 Minutes

  • 3.8.2025 Back Squat Strength

    8-8-8-8-6-6

    Go every 3:00

  • Back squat + sc2b Workout

    Back Squat strength is on its second "Wendler" cycle. The Wendler 5/3/1 is a strength cycle over 4 Weeks. In the beginning of January we test 1 RM for back squat and after we turn focus on front squats with some pauses and tempo.

    Strict chest to bar gets better at well doing the strict chest to bar. From now on you might notice, all pull ups are C2B. This serves the over all shoulder health better.

    With this day you'll see variation of accessories and midline work.

  • 17.4.2025 Workout warmup Workout

    Warm-up

    1:30/1:00/0:30 @ increasing pace of each
    1) Run
    2) Row
    +
    Build to workout weight for DB movements
    * Practice a few short sets of box jump overs, burpees over the rower and Kipping Toes-to-Bar Complex
    3 Tension swings (sponge/block between feet)
    3 Kipping knee tucks (i.e., half a kipping toes-to-bar)
    3 Kipping toes-to-bars
    +
    @ workout weight
    100m Run
    3 Devil’s presses
    6 Box jump overs
    3 DB Clean and jerks
    250m Row
    3 DB thrusters
    6 Toes-to-bars
    3 Burpees over the rower

  • Snatch 1RM Strength

    Snatch 1Rm

  • conditioning Workout

    10 Min AMRAP

    12 Thrusters
    3 Rope Climbs
    @42.5/30 kg