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

  • REST DAY Workout

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

  • 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

  • Hang snatches Strength

    6-8 x 2 hang snatch
    *above knee & below knee

  • Engine Intervals Workout

    3 Mins on: 3 Mins off ( 36 Mins) Alternate between A and B with rest between.

    A. 500m Row
    10 Thrusters 40/30kg
    Max Burpees over bar

    B. 15 Burpees
    21 KBS 24/16kg
    Max Pull ups

    6 Total intervals 3 of each. Post total combined Burpees + pull up reps and comment with the breakdown.

  • Turkish get-up 1RM Strength

    Find your 1RM turkish get-up for both hands. You can use  kettlebells, dumbbells, bars, plates, wallballs...

  • Core work of your choice Workout

    Don't hesitate to consult the coach!

  • Push jerk 3RM Strength

    Find you 3RM for push jerk.

  • For time; Workout

    3 Rope climbs

    15-12-9 reps of:
    Toes to bar
    Diamond push-up

    3 Rope climbs