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

  • 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.

  • 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...

  • Strict pull-up 3x10 Strength

    Strict pull-up 3x10