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

  • 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

  • Strength work Workout

    STRENGTH

    4 rounds, rest as needed between:

    1) 5+5 Seated (floor) DB Press, tempo 30X1
    2) 5 Broad Jump
    3) 10-20 Landmine Twist video

    RPE 4 to 4+

  • Strength work Workout

    4-5 rounds, rest as needed:

    1) 6+6 Reverse Lunge
    2) 6+6 Seated (floor) DB Press
    3) 10 Double KB Row (standing)

    RPE 4 to 4+

  • 5 rounds for time Workout

    CONDITIONING

    5 rounds for time:

    7 OHS @50/35kg
    28 DU

    RPE 4-5

    Target< 6min

    Tailoring Options:
    OHS→ decrease loading
    DU→ decrease rep scheme or single unders