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

  • G-WOD Workout

    "HANGING CORE CHALLENGE"

    1)ONE LEG L HOLD:
    2)ONE LEG SIDE L HOLD
    3)REPEAT 1 ON OTHER LEG
    4)REPEAT 2 ON OTHER LEG
    5)L HOLD
    6)STRADDLE L HOLD
    7)TTB HOLD
    all holds for 5 sec
    Repeat seq 5x
    1min rest between rounds

    http://www.instagram.com/p/BK1TUtcDS-h/?taken-by=davedurante

  • Raaka työntö 2,2,2,2,2 Strength

    Raaka työntö 2,2,2,2,2 telinestä

    nousevilla painoilla
    2 min välein

  • Overhead squats Strength

    5 x 3

    *keep 2 reps in the tank

  • Romanian Deadlift Strength

    10 RPE 7
    10 RPE 8
    8 RPE 8
    8 RPE 8
    6 RPE 9
    6 RPE 10

    Tempo is 3010 with 90 seconds rest! 3 seconds lowering.

  • 6RM Back Squat Strength

    15min time to work up to a heavy set of 6reps Back Squat

  • REST DAY Workout

    REST or active recovery: easy walk, run, swim, bike etc. (zone 1-2)

  • Shoulder Press Strength

    4x6 shoulder Press
    (n.70-75 %)

  • Aerobic Conditioning Workout

    EMOM 45
    (45sec ON / 15sec OFF)

    1) Box pass through
    2) Row
    3) Leg and hip raise
    4) Shuttle Run
    5) REST

    HR 70-80%

  • Stiff legged deadlift, 3x7 Strength

    Three sets of seven

  • Crossfit Games Open 23.1 Workout

    Workout 23.1 RX
    14.4 Repeat

    Complete as many reps as possible in 14 minutes of:
    – 60 Cal Row
    – 50 Toes To Bars
    – 40 Wall Ball Shots (9/6 kg)
    – 30 Cleans (61/43 kg)
    – 20 Muscle-Ups

    If you complete one full round, start again on the rower and continue the sequence until time is up.
    Target for men 10 ft = 3,05 m, target for women 9 ft = 2,74 m

    Workout 23.1 Scaled

    Complete as many reps as possible in 14 minutes of:
    – 60 Cal Row
    – 50 Hanging Knee Raises
    – 40 Wall Ball Shots (6/4 kg)
    – 30 Cleans (43/29 kg)
    – 20 Chin-over-bar Pull-ups

    If you complete one full round, start again on the rower and continue the sequence until time is up.
    Target for men 10 ft = 3,05 m, target for women 9 ft = 2,74 m