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

  • Front squat Strength

    Front squat

    3x5@80%

    *20 min tähän osioon.
    *2 min tauot sarjojen välillä.
    * Ensi viikolla vielä 85% etukyykyt tähän progeen.

  • 2. “Wise Men” Workout

    AMRAP 3:
    Macho Man (135/95)
    Rest 3 Minutes
    AMRAP 3:
    Macho Man (155/105)
    Rest 3 Minutes
    AMRAP 3:
    Macho Man (185/135)

    1 Macho Man Complex: 3 Power Cleans, 3 Front Squats, 3 Push Jerks

  • 15min amrap Workout

    25 x WB
    12 x Burpee Box overs

  • 3 rounds for time Workout

    CONDITIONING

    3 rounds for time:

    1000/850m Row
    40 Air Squat
    30 Sit-Up
    20 Pull-Up or C2B
    10 Push-Up or HSPU

    Target: sub 27min. Time Cap 31min

    Consistent work with little to no rest.

  • Clean and jerk 3x3x60% Strength

    Clean and jerk 3x3x60%

  • Optional accessory Workout

    Optional Accessory
    CONDITIONING

    For time:

    30 Box over Jump (lateral)
    30 Burpee Box Over (facing the box)
    RPE 3 to 4

  • WARM-UP Workout

    5-10min Row/Jog/Airbike/Bike
    Then 3 rounds:
    9 KB Deadliift
    7 KBS
    5 Goblet Squat
    3 Burpee over KB

    Squat Flow with a Plate video and Thoracic Flow video

  • WARM-UP Workout

    3 rounds:
    20/15cal Row
    5 Double DB Hang Squat Clean
    10m Double DB Overhead Walk
    3-5 Renegade Row video
    10 Kipping Swing (rings or bar) video

    Lunge Flow 2.0 video

  • 3 rounds for time Workout

    CONDITIONING (1/3)

    3 rounds for time:

    40/30cal Row
    30 Wallball
    20 Pull-Up

    Rest 90sec between rounds

    RPE 4, not all out, but with very heavy breathing.

    Target: all rounds within 10sec. Unbroken wb sets.

    Tailoring Options:

    Pull-Up→ lower rep scheme 20→ 15 → 10 or with jumping pull-ups

  • Strength 22-02-2021 Workout

    A)
    Close Grip C2B Chin-up
    10-8-6-4-2+. Rest 90s.
    – Goal: Build to a heavy 2+ (AMRAP) set. Improve on last week
    – Options: add weight, bodyweight or assisted reps

    B)
    DB Floor Press (pronated grip)
    3 x 8-10. Rest 60s.