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

  • Endurance Workout

    Partner WOD!

    *when running-partner must run with a band to stay together

    25 min AMRAP
    200m run
    20 weighed push-ups (25/15)
    200m run
    40 Wall Balls (20/14)
    200m run
    60 v-ups
    200m run
    80 KB swings (53/35)

    Score- total rounds

  • Endurance goes 16.1. Workout

    For 40 minutes:

    15 m OH walking lunges w/plate
    8 burpees
    15 m OH walking lunges w/plate
    8 pull ups
    450 m run
    2 min rest

  • MetCon Workout

    5 min EMOM:
    3 Power Skips each leg

  • Back squat Strength

    2x60%
    2x70%
    2x75%
    2x80%
    2x85%
    1x90%

  • 5 rounds Workout

    1min: row
    1min: burbee (15cm target)
    1min: rest
    1 min row
    1min: 30 DU + amrap wb
    1 min rest

    Row hardest sustainable pace. Goal is not to crash on the rower, but still go hard

  • 2/15/17 Workout

    Start up(14)
    stretch 4 mins

    choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

    3rds(8)
    10 single leg deadlift
    10 ground to overhead 45/25
    10 walking front kicks

    Metcon(13)
    800m run
    30 pull ups
    800m run

    Metcon-comp(12)
    800m run
    30 hspu
    800m run

    gym goat(5)

    Finisher
    2 min samson stretch
    100 temp tantrum

  • Endurance Workout

    Every six minutes for 36 minutes (6 sets):
    450 m run or 30/25 cal row
    12 wall balls
    8 alternating DB split jerks

  • Morning Intervals Workout

    6 Rounds, new round every 3min
    Alternate between a and b

    A) 15/12 Cal. Assault Bike + ME UB Wall Balls (5-15)

    B) Shuttle Run with Balls and Bags (120m)

    Rest 3min

    6 Rounds, new round every 3min
    Alternate between a and b

    A) Row 20/15 Cal.

    B) 30m Sled Push 80/60kg + 10 Burpee Box Jump Overs

  • Endurance WOD Workout

    20 min AMRAP
    10 Burpees
    20 push-ups
    30 sit-ups
    40 squats
    50 sec. Plank

    Met Con
    8 min time cap
    200 walking lunges

  • Onsdag 25/1 2017 Workout

    Herrarnas dusch har börjat läcka och medför duschförbud idag. Damernas fungerar. Vi jobbar på problemet och hoppas laga läckan imorgon eftermiddag. Vi beklagar problem detta medför men hoppas att ni har överseende med situationen.
    A:
    10 min emom:
    1-10 Ctb
    B:
    Partner WOD:
    For time:
    2000m row
    200 lunge steps
    200 push ups
    2000m row
    1 jobbar/1 vilar
    C:-