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

  • EMOM 20 Workout

    3 Pwr Clean
    3 Front Squat
    3 Split Jerk
    @AHAFA 40-50% of 1RM Pwr Clean

  • Overhead Squat. Tempo Training. Workout

    Record details such as weight, tempo, reps, sets and rests.

  • Squat and row intervals Workout

    7 x e3mom
    15 front rack KB squat
    200m row

    fourth round is rest (six working sets)

  • Triplet made of goodies Workout

    18min amrap with partner

    40 box jump 60/50
    40 abmat sit up
    40 dumbbell deadlift (pick weight)

  • Deadlift Strength

    Built daily heavy
    7 reps (max 1-2 rep reserv)

    then
    5 reps @ 107% heavy 7 reps
    3 + reps @ 113% heavy 7 reps
    (+ = max reps, minimum 3 reps)

    • 2min rest between sets
    • Round the weights up: 83kg = 85kg

  • Partner G WOD Workout

    You go I Go(YGIG)

    8 Rounds of;
    2 x Wall Climbs
    4 x Ring Dip
    8 x T2B

    (4 rounds each)

  • Running intervals Workout

    3 x Every 7 min
    1000m / 800m

    *you should get more than a minute rest. But the faster you - the more you can rest. ;)

  • Shoulder press Strength

    Shoulder press
    1 x 5 @65% of 90% 1RM
    1 x 5 @75% of 90% 1RM
    1 x 5+ @85% of 90% 1RM

    *If you did these last month - You can add 2.5 kilos to your 1rm and count from that. If you didn’t and you don’t know your 1rm try to guess it with your coach. Warm up for work sets can be: 40% x5, 50% x5 and 60% x3. Work sets performed every 3 minutes. The plus mark in the last set means you will do as many reps as you can with a solid technique.

  • 1km Row for time Workout

    1km row for time

    Go in two heats

  • Front squat 2. Workout

    5 x 5

    @ ~ previous week 4 RTM