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

  • 🖐️ + 🖐️ Workout

    A) In a 5min Window
    Run 400m
    +
    AMRAP in the remaining time of
    15 Air Squats
    10 DB Snatches 22,5/15kg
    5 Pushups

    Rest 3 min between

    B) In a 5 min window
    40/30 Calories
    +
    AMRAP in the remaining time of
    10 Wall Balls
    10 Situps

  • Intervals Workout

    3min ON / 2min Off x4

    20/16cal row
    12 power snatch @40/30kg
    remaining time burbee over bar

  • WOD Workout

    For time

    1K Row/Ski or 4:00 Echo Bike
    10 Box Jumps Step Downs @60/50cm
    60 Meter Double KB Front Rack Carry @24/16kg
    10 Target burpee

    750 Meter Row/Ski or 3:00 Echo Bike
    15 Box Jumps Step Downs
    60 Meter Double KB Front Rack Carry
    15 Target burpee

    500 Meter Row/Ski or 2:00 Echo Bike
    20 Box Jumps Step Downs
    60 Meter Double KB Front Rack Carry
    20 Target burpee

    250 Meter Row/Ski or 1:00 Echo Bike
    25 Box Jumps Step Downs
    60 Meter Double KB Front Rack Carry
    25 Target burpee

    • Goal: Sustainable pace, steady breathing

    TIME CAP = 30:00

    Extra:
    Side Plank Knee to Elbow: 25 quality reps per side, split as needed

  • Hang power clean Strength

    OT90sek x 10
    3 Hang power clean

  • ENDURANCE Workout

    EMOM x 35-40

    1) ski
    2) 1-3 rope climb
    3) echo
    4) 10m hs walk / scaled 2-3 wall walk
    5) rest

    TARGET PK 2- EASY VK / Work time 40-50s max

  • 7.7.2024 Intervals Workout

    4 intervals

    AMRAP 5

    30 Wallballs @ 9/6kg
    15 Burpee pull-ups
    7 + 7 One Arm KB Hang Clean and jerks @ 24/16kg
    Row for calories in the remaining time

    AMRAP 5

    30 Box jump overs, 24/20″
    15 Chest-to-bar pull-ups
    7 + 7 One Arm KB Hang Clean and jerks @ 24/16kg
    Bike for calories in the remaining time

    AMRAP 5
    30 Wall balls @ 9/6kg
    20 Burpees over the rower
    7 + 7 One Arm KB Hang Clean and jerks @ 24/16kg
    Row for calories in the remaining time

    AMRAP 5

    30 Box jump overs, 24/20"
    20 Wallballs @ 9/6kg
    7 + 7 One Arm KB Hang Clean and jerks @ 24/16kg
    Bike for calories in the remaining time

    – Rest 3:00 between intervals –

  • Strength Workout

    1 1/4 Back Squat
    Build to a heavy 4 over 5 sets.
    – Sets of 5,4,4,4,4
    – 2 mins rest btw heavy sets

  • 1.7.2024 Mobility Workout

    Mobility, for lowerbody

  • Strength work Strength

    STRENGTH (3/3)

    5 rounds, rest as needed between:

    1) 6 Bench Press
    2) 5 Weighted Pull-Up

    RPE 4+

    Add 2,5-5% compared to last week.

  • Optional accessory Workout

    Optional Accessory
    GYMNASTIC STRENGTH

    EMOM x5: 1-2 Rope Climb

    RPE 3 to 4