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

  • Optional accessory Workout

    Optional Accessory

    STRENGTH

    2-4 rounds, rest as needed between

    1) 10+10 Single Arm Lateral Raise (standing)
    2) 60-90sec Plank Hold
    3) 10+10 DB Curl (alternate arms)

    RPE 3 to 4

  • 5/20/19 Workout

    Warm up(10)
    100m run
    10 lunges
    10 active spiderman

    10 air squats
    10 active samson

    10 reverse lunge
    10 inchworms
    100m run

    Mobility(5)
    1:00 min pigeon
    :30 s/a para stretch

    Weightlifting(15)
    back squat-week one

    Fittrain(20)
    8rds
    10 s/a oh db lunge 25/15-challenge up-45/25
    10 push ups-challenge up-hspu
    200m run

    Opt(12)
    1600m walk/run
    3x2 oh squat
    5x100m hill sprint
    5x5 hollow rocks

    Finisher
    30 w raise
    60 knee tap/sit up combo
    1:00 min couch stretch

  • Snatch 6x2 Strength

    -Power / squat
    -80-90% of max

  • Extra Credit 17-05-2019 Workout

    Banded Facepull-aparts: 5 Minutes of Max Reps. Rest as little as possible.
    *Every time you stop complete 10 second hollow hold

  • Morning Intervals Workout

    9x
    90sec ON/90sec OFF

    A) Row
    B) SkiErg
    C) Assault Bike

  • Morning Intervals Workout

    6x
    New Interval every 5th minute

    A) 300m Run + 20/15 Cal. SkiErg
    B) 300m Run + 18/13 Cal. Assault Bike
    C) 300m Run + 20/15 Cal. Row

  • Omatoimi ekstra Strength

    Snatch high pull 4x2 reps @85-90-95-100% of 1rm snatch.
    perform set every 2,5 min for 10 minutes

  • WOD Workout

    4 x 3min AMRAP / 1min REST

    4 DB Hang Power Clean
    6 Push Ups on DBs
    8 DB Front Rack Step Back Lunge
    @22,5/15kg

    You can Use KBs and Do normal push ups if You are lacking weight!

  • Strength Strength

    Waving Back squat (15 mins)
    6-1-6-1-6-1
    - keep the same for the sets of 6s
    - add weight each time for the heavy singles
    - Goal is to build a weight within 10% range from your current max with the singles

  • Skill Workout

    4 rounds (20 mins)

    1a) Ring Muscle-up Transitions x 40s of Practice
    - Rx+: Ring Muscle-up Volume Accumulate x 2-4 reps per set

    1b) Gymnastics Static Hold x 20s
    – L-Sit
    – Handstand Hold
    – Ring Support Hold
    – Free Standing Handstand

    Easy pace between A and B to allow good movement quality!