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

  • Triple push Workout

    Partner WOD - Break anyhow
    Part A)
    30-20-10
    KB swings 24/16kg
    20 - 20 - 20
    Push ups
    _
    Part B)
    20 - 15 - 9
    HSPU
    16 - 16 - 16
    chest to bar pullups
    _
    Part C)
    9 - 6 - 3
    Wall Walks
    14 - 14 - 14
    alt. synchro DB snatch 22.5/15kg

    time cap 20 min

  • Squat Clean + Hang Squat Clean + Split Jerk Strength

    5 Sets
    Squat Clean + Hang Squat Clean + Split Jerk

    -Building up to daily max, no fails is the goal.

  • 17.9.2024 Back Squat Strength

    Back Squat

    8 x 1 @ 75 - 80%

    Go Every 2:30

  • 2.11.2024 Shoulder Press Strength

    Shoulder Press ( Deadstop )

    7 x 3 @ 80% +

    Go Every 2:30

  • 7.10.2024 Deadlift Strength

    Deadlift

    5 x 1 @ 82-90%

    Go Every 3:30

  • Member Week Day 3 Workout

    Partner Challenge:
    - Todays event will be a friendly partner competition which will take place on regular classes
    - This competition is for everybody. We will have different options in the workout so anyone from experienced to beginner can definitely join!
    - Partners will be picked on the class so no need to have a partner beforehand
    - This is going to be a challenging and fun workout for our community to take on together

  • Pre-Workout Skill Workout

    8 Rounds of:
    :20 Double-Unders
    :10 Rest

  • Metcon Workout

    AMRAP 10
    10 Ring Dips
    15 KB Swings @24/16kg
    - With a partner, switch after both are done

  • 1.2.2023 Deadlift Strength

    Deadlift

    3-3-3-3-3 TnG

    Go Every 3:00

  • THE CARD DECK Workout

    Every 45sec

    GROUP A:
    - Hearts -> Pull-Up´s
    - Clubs -> Push-Up´s
    - Diamonds -> V-Up´s
    - Spades -> Jumping Lunges
    - Jokers -> 15 x Burpees

    GROUP B:
    - Hearts -> V-Up´s
    - Clubs -> Pull-Up´s
    - Diamonds -> Jumping Lunges
    - Spades -> Push-Up´s
    - Jokers -> 15 x Burpees

    (Royals and aces are 10´s)