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

  • WODconnect Advent Calendar 2015 - Day 1 Workout

    So.. a year has passed. How's your squat now? Let's find out!

    Task for today is: 10 min squat test. Spend 10 minutes (without breaks) in squat position and describe your feelings in the comments. Feel free to move around while in squat.

    Kelly explains what it is all about:

  • 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.

  • Tempo Lat Pull Down Workout

    3 x 8

    Tempo 3 s down / 3 s up

    Keep a steady pace!

  • Hang clean Strength

    3 x 2
    3 x 1

    *Can be heavy mut no max outs. Safe lifts!

  • 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