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

    Pena 4x6

  • Power cycling Strength

    Power cycling

    EMOM 12min
    1. 6 TnG power cleans & power jerks @50%f from 1RM
    2. 4 TnG power cleans & power jerks @60% from 1RM
    3. 2 TnG power cleans & power jerks @70% from 1RM
    4. REST

  • Strength Workout

    EMOM 10 mins
    odd: push press x 3 heavy triple @ 80-85%
    - same weight across all sets
    even: pistol squat 6/side (alt)

  • Partner Workout Workout

    In teams of 2

    AMRAP 20:

    5 Deadlifts 100/70kg
    15 Burpees
    One athlete will run 400 Meters while the other completes as many rounds/reps of the AMRAP as possible. The athletes will then switch, with the athlete coming off the run picking up right where the other athlete left off.

  • 5km row test Workout

    • nybörjare -
    • atlet 22min/25min 18sek
    • avancerad 20min/23min
    • tjurnacke 19min/21min 51sek
    • ninja 18min/ 20min 42sek
    • Avenger 15min/ 17min 15sek

  • WOD Workout

    AMRAP 20 min
    400 m Run
    30 Goblet Squat@24/16kg
    20 Box Jump
    10 CTB Pull Up
    Goal: 3+ Rounds

  • Strength Strength

    Deadlift
    3-3-3-3-3
    - deadstop btw reps
    - 2 mins rest
    - build to 80-85% and repeat the same weight for 4 more sets

  • Extra Credit 25-08-2020 Workout

    Banded Back Complex
    90s AMRAP each position – record total reps for each.
    +
    – Global Foam Roll Thoracic Spine x 60s each
    – Biphasic Half-Kneeling Pec Stretch x 60s each side.
    – Parasympathetic Breathing x 15-20 breaths – 3 seconds inhale + hold 1 second + 3 second exhale

  • Push Jerk Strength

    PJ (heavy): 3x2

  • Strength Strength

    Back squat waves: 6-4-2-6-4-2