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 10 Workout

    Alternating
    1. Ring top hold 10-30sec
    2. V- ups x 8-15/ single leg v-ups 10-16

  • Strict ring dips 3 x 10 Workout

    • weighted/ bodyweight/ banded/ feet on the ground
    • same style every set
    • rest 90sec

  • Bench Press Strength

    6 sets of Bench Press
    Sets 1-2: 5 @65%
    Set 3: 5 @70%
    Set 4: 5 @75%
    Sets 5-6: 4 @80%
    - 10 Deficit Push Ups after each set (2x20kg plates)
    - Rest 2-3min btw sets

  • WOD Workout

    IN TEAMS OF 2...
    2 x 7:00 AMRAP; Rest 1:00 between
    AMRAP x 7 MINUTES*
    4-6-8-10 and so on...
    Front Squats@70/47kg
    Synchro Burpees
    Reset from beginning of AMRAP on the second round
    Split the squats evenly each set. Both partners complete all the reps of the Burpees together synced top and bottom.
    And yes, bar taken from the floor

  • 200623 Tiistai Workout

    DELOAD WEEK

    A) Rowing intervals
    8 rounds
    1min row
    1,5min rest

    *Sustainable effort on the rower

    B) TABATA
    8x 20s on / 10s off
    Alternate bar hang & wall handstand hold (4x both)

  • 120623 Maanantai B Workout

    On the minute for 9min
    1. Double KB gorilla row
    2. DB bench press
    3. Rest
    *40s work / 20s rest

  • WOD Workout

    4 Rounds for time:
    21 Box Jumps w. step down @60/50cm
    15 Barbell Rows @50/35kg
    9 Thrusters @50/35kg
    60s Active Recovery - row, bike, jog or ski erg easy

    Timecap: 20 mins

    Goal: Moderate effort throughout: 80%
    Thrusters/rows don't need to be done UB, but should not be more than 2 sets.

  • 130623 Tiistai Workout

    "Joker"

    For time
    1-2-3-4-5-6-7-8-9-10 reps of
    Toes to bar
    10-9-8-7-6-5-4-3-2-1 reps of
    Deadlift 100/70

  • Strength Workout

    Push Press
    1x5 @ 75%
    1x3 @ 85%
    1x1+ @ 95%
    Final set is an AMRAP @ RPE 9
    Based off of 90% of Heavy 1-Rep. So, if you did 85kg for the 1RM, take 90% of that as your 'training max': 76.5kg.

  • Conditioning 31-05-2023 Workout

    PERFORMANCE
    EMOM x 18 MINUTES
    MIN 1&2 - AMRAP of: 6 Tall Box Jump Overs @75/61cm + 15m Farmer Walk @ heavy + 36 Doubles Unders
    MIN 3 - :40 Static Hold

    FITNESS
    EMOM x 18 MINUTES
    MIN 1&2 - AMRAP of...6 Box Jump Overs + 15m Farmer Walk @ moderate + 60 Single Unders
    MIN 3 - :40 Static Hold

    • Pick up where you left off each round if you can remember :D
    • Options for Static Hold: Plank Hold, Wall Sit, Bar Hang,