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

  • WARM UP Workout

    EMOM x 8-12

    1) machine
    2) 5 clean pull + 5 hang muscle clean + 5 front squat
    3) machine
    4) 5 barbell row + 5 barbell press + 5 thruster

  • DEADLIFT Strength

    Deadlift

    10-8-6-4

    E3MOM / 1-2 rep in tank

  • Mohikaani Workout

    50 Min Amrap (Partner)

    30 T2B
    30 WB
    30 DB Snatch @ 45 lbs
    30 Burpee
    30 Power Clean + Jerk @ 60kg
    60 Abmat Situp

    E5mom 4 Bar mu
    (210 reps per round + 20 MU) -> 36! MU total

  • EMOM x 32 Workout

    EMOM x 32

    1) 8-16cal row
    2) 5 power snatch @M:60-70/W: 40-50kg
    3) 8-16cal bike
    4) 6 burpee box over

  • Basic Workout

  • EMOM 16 Workout

    A.
    7.5m . 7.5m Handstand walk
    or
    1-2 . 1-2 reps Wall Walk

    B.
    6-10 . 6-10 Toes-to-bar

    C.
    40 sec Maximum effort Calories (different machine each round)

    D.
    REST

    . = Rest until 30 sec and then start your second set

    You should do each movement in 2 sets where you start the first set at 0:00 and your second set at 0:30.

  • NBT yllättävän nopee Workout

    For time

    With a partner:

    To the moon…
    60 DU’s 

    20 DL 110/80kg 

    16 box over with 25-30/17,5-20kg

    4 MU + 10 C2B
    60 DU’s 

    12 + 12 ghd/ T2B

    10+10 DB snatch 25-30/17,5-20kg
    
8 Sandback / D- ball Shoulder overs

    60 DU’s 

    6 + 6 (strict) HSPU

    4 + 4 (Rx+ 8+8) m HS Walk

    2 Rope Climb

    60 DU’s
    … And Back

  • Snatch - heavy of the day Strength

    EMOM5:
    2 snatch

    straight into EMOM5:
    1 snatch

    straight into E2MOM x5:
    1 snatch

    Build to heavy 1 of the day.

  • METCON Workout

    For time:

    3020/cal echo
    20 ttb
    10 squat clean@80/55kg
    20 ttb
    30/20cal echo

    TARGET UNDER 7MIN / TIME CAP 10MIN / SCALED WEIGHT 70/50KG

  • HSW & Wall walk skills Workout

    HSW & wall walk skills of coach's choise
    10-20min hsw / ww practise