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

  • Bench Press Strength

    bench press 5 x 5

  • Home Workout series Workout

    Upper body strength

    5 Rounds

    A. 10/10 single arm press. Strict or push Press
    B. 10/10 bent over row. If it's light add slow tempo

    Main Session.

    10 Rounds for Time;
    20m walking lunge ( loaded if you have something)
    50 double unders

  • F.U. Corona WOD #07 Workout

    4 sets for quality
    12/leg Bulgarian Split Squat
    8 x Headstand Knees to Elbow
    Rest as needed

    +

    Useless skills #2

  • Tiistai 17.3. Workout

    Hspu

    Wod

    10 min for quality

    10 Cal soutu

    10 Strict press

    5 Strict pull up

    5 Strict t2b

  • Conditioning 13-03-2020 Workout

    AMRAP 12:00
    15m/side x Overhead + Front Rack Carry
    50 Double Unders
    25 Barbell Rows @35/25kg

  • Strength 13-03-2020 Workout

    1a) Strict Chin-ups: 4 x 5-8. Rest 45s.
    1b) Push-ups on Kettlebells: 4 x 12-20. Rest 45s.

    • Goal: 4 challenging work sets

  • Accessory Workout

    3rds as superset
    Nordic Curl x 8-10
    Tuck Crunch x 8->
    rest 2min

  • ADDITIONAL HOME WORKOUT Workout

    WARM-UP

    3 rounds:
    20sec Split Jumps
    20sec Jumping Jacks
    20sec Burpee

    Gymnastics Shoulder Flow + Squat Flow

    STRENGTH

    Push-Up test. Pick a test  that fits your fitness level the best: 

    A) 100 Push-Ups for time 
    B) 75 Push-Ups for time 
    C) 50 Push-Ups for time. 

    Time Cap is 7min in each test. 

    Push-Ups must be legit: with hollow body chest to the ground in the bottom position and full lockout of the elbows in top position. No kipping or “dance moves”. 

    RPE 5, maximum effort

    CONDITIONING:
    5 rounds for time:

    20 Sit-Up
    30 Air Squat
    1min rest

    RPE 4

    Target: all rounds with RPE 4, very heavy breathing, but not all out

    COOL DOWN

    Lunge Flow video

  • Sunnuntai 15.3. Workout

    Wod
    5 Rounds
    30s Double unders
    30s Db snatch 22,5/15kg
    30s rest

  • WARM-UP Workout

    5-10min Row/Airbike/Bike
    Then 2-3 rounds:
    20sec Double KBS (eye level)
    10sec rest
    20sec Double KB STOH
    10sec rest
    20sec Double KB Front Squat
    10sec rest
    20sec Double KB Snatch
    10sec rest

    Banded Shoulder Flow video + Frog Flow video