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 WOD Workout

    In 30 minute window complete:

    “Annie, are you ok?”
    21-15-9 reps for time
    Row (calories)
    Thrusters (30/20 kg)
    Medicine ball cleans (20/14 lb)
    Sumo deadlift high-pulls (30/20 kg)
    Wall balls (20/14 lb)
    Burpees

    into

    Max distance row or run on assault runner rest of the time.

  • Keskiviikko 3.2. Workout

    Rästi

  • Muscle Up Training (DELOAD) Workout

    Bar Muscle Ups
    5 Sets Of:
    2 Bar Muscle Ups
    - Rest as needed

    Ring Muscle Ups:
    Practice RMU

  • Conditioning (DELOAD) Workout

    5 Rounds For Quality (30min):
    1:30 Assault Bike
    1:30 Row
    1:30 Ski
    1:30 Rest

  • Saturday WOD Workout

    WOD Prep after thrusters
    2 sets
    8/10 cal air bike
    6-8 push ups + 6-8 ghd/toes to bars + 1 rope climb or 2-3 strict pull ups

    Metcon
    3-4 sets
    16/20 calories of assault bike
    15-20 push ups
    10-15 ghd sit ups or toes to bars
    2-3 rope climbs or 8-12 strict chin ups (try to go for 3-4 reps at once)
    rest 1:1 bwn sets
    time target : sub 4 min , cap 6min on each set.
    Keep bike moderate/fast (W/M 250 /350+ watts)
    Push ups should be done in 1-2 sets, and body needs to be like "plank hold". Chest is the first and last part to touch the floor and come off!
    GHD/TTB go and try for unbroken set.
    Rope climbs / strict chin ups should be done under 2 minutes.
    This is classic Crossfit style workout!
    Put the total time of your sets on result area and let us know the times of each set.

  • Saturday Strenght/conditioning Workout

    Emom 5
    5 thrusters @55-60%
    rest 1 min
    Emom 5
    3 thrusters @65-70%
    rest 1 min
    Every 30 sec for 5 mins (10 singles)
    1 thruster @75-80%
    rest 1 min
    Emom 5
    3 thrusters @65-70%
    rest 1 min
    emom 5
    5 thrusters @55-60%

    Barbell taken from Floor! First rep should be squat clean thruster.
    totally 90 thrusters and time for this workout is 29 minutes.
    when you are playing with the timer, I think easiest way to is put 29 minutes of emom's and you are resting on rounds 6,12,18,24.
    Notice that on minutes 13-17 you got lift every 30s, so once time is :30 you have 1 rep to do.
    Focus on good quality thrusters, full extensions, keeping midbody tight and remember to breath bwn reps.
    Put the weights down on comments. I love this workout!

  • Super Squat Hip Sequence Workout

  • Core Work Workout

    5 Rounds
    1:00 On / 1:00 Off
    - Hollow Hold Flutter Kicks
    - Side Plank Hold (right)
    - Pike Lifts Over DB
    - Side Plank Hold (left)

  • Rowing Intervals Workout

    7x750m Row
    2:00 Rest btw Sets

    • Start @5K pace. Each round aim to knock :01 of your pace.

  • Warm Up Workout

    Rowing
    1:00 Moderate Pace Damper 1-3
    :30 Fast
    1:00 Moderate 4-6
    :30 Fast
    1:00 Moderate 7-10