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

  • Strength 10-06-2022 Strength

    Thruster 5 sets; go every 2:00
    5/4/3/2/1 reps

    • Add weight each set as reps decrease
    • Last a bit heavy, but not max or very hard
    • From rack.

  • Perjantai 3.6. Workout

    PK
    40 Min
    5 min Jog
    5 min Sled/ jog
    5 min Row
    5 min Amrap: Turkish get up
    5 min Jog
    5 min Sled/ jog
    5 min Row
    5 min Amrap: Turkish get up

  • Intervals Workout

    E5MOMx5

    400m run
    15 wallball
    10 box jump over

  • Strength Strength

    7-8 sets to build up
    Squat Clean x 2 reps
    - NO tng
    - add weight each set
    - 2 mins rest btw heavy sets

  • 6x2min Amrap Workout

    alternating A/B
    A
    Row 12/9 cal
    6 Rower Over Burpee
    Max WB

    rest 1 min before part B

    B
    40 DU
    10 T2B
    Max Devils Press alt. 22.5/15

    rest 1 min before part A
    Flow A-B-A-B-A-B

  • Aamu Cardio/30-60min Workout

    Vapaa sisältö

  • 180522 Keskiviikko Workout

    For time 1-10
    Heavy or high wall ball
    Strict pull-up

    Rest 4min

    For time 10-1
    Deadlift 100/70
    Push-up

  • Endurance WOD Workout

    Aim for HR Zone 2 for the whole workout
    (nose breathing on machines)

    50min @ easy pace:
    A)
    30cal machine / 400m jog
    10m+10m bear walk (forwards + backwards)
    40m sandbag bear hug carry

    B)
    30cal machine / 400m jog
    3+3 turkish get up
    8-12 strict knees to elbows / 8-12 V-up

    C)
    30cal machine / 400m jog
    20 reverse lunge (optional: weighted)
    8-12 kang squat with press (empty bar)

    (Switch between machines and run as desired)

  • PART 1: Overhead Squat Strength

    Build to A Heavy Single Overhead Squat

  • EMOM x32 Workout

    EMOM x32

    1) 10-18cal row
    2) 15-20 kbs@24/16
    3) 8-16cal echo
    4) rest