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

  • Wod 10102016 Workout

    "Fucking long ZEUS"
    3 rounds for time (cap: 60 min):
    30 Wall ball shots 12/9/6 kg.
    600 m run.
    30 Sumo deadlift high pull 40/25 kg.
    30 Box jumps 30"/24"/20".
    30 Push press 50/35/25 kg.
    30 Cal row.
    30 Hand release push-ups.
    10 Bodyweight Back Squat.

  • FRANSPIRED Workout

    3 Rounds for reps

    Keep breaks to an absolute minimum and keep moving

    score is total amount of reps performed (including Double Unders)

    • 25 Double unders
    • As many unbroken Thrusters as possible 2x24kg Kettlebell
    • As many unbroken pullups as possible

  • 100 WB Workout

    100 x Wall Ball (20lb) for time.

    Time cap 12 min.

  • 2016.09.28.WEDNESDAY Strength

    Pause Back Squat (2sec at the bottom pos.) x 2 reps x 6 stes@80% of 1RM

    Power Clean + Hang Squat Clean + STOH daily max

    Metcon (Time)
    For time:
    5-4-3-2-1 Banded BMU's
    1 Rope Climb
    30m Farmer Carry@Heavy

    Metcon (AMRAP - Reps)
    In every 30sec x 10mins:
    4-6 T2B

  • Back Squats 27.9.2016 Strength

    Pause Back Squat (3s)
    1x10x60%
    1x8x65%
    1x6x70%

  • WOD "MERY LIGHT" 28092016 Workout

    AMRAP 40 seconds ON / 20 seconds OFF, 40 min of:
    - Medball sit-ups 9/6 kgs.
    - HSPU.
    - DU.
    - Deadlift hold @ 60/40 kgs.
    - Running indoor.
    - Pull-ups.
    - Wall ball 12/9/6kgs.
    - Toes to bar.
    - Kb clean & Jerk 24/16 kgs.
    - Front rack walking lunges 60/40 kgs.

  • Confusius Workout

    36min AMRAP
    For each set:
    -60sec ON
    -30sec OFF

    1st set)
    -ROW 10/7 kcal
    -10 box jump

    2nd set)
    -8 shuttle run (10m each)
    -12 russian twist

  • BRO-CHALLENGE // SEPTEMBER 2016 // Tommy Workout

    FOR TIME

    • 1km Run
    • 100 Double unders
    • 100 Wallball cleans
    • 100 Double unders
    • 1km Run

    TIMES TO BEAT
    Beginner athlete: 33min 6sec
    Average athlete: 27min 35sec
    Advanced athlete: 22min 4sec
    Elite athlete: 16min 33sec
    Regional athlete: 14min 21sec

  • Running Fran Workout

    FOR TIME

    Use at 40kg bar for the thrusters

  • Wod 16092016 Workout

    AMRAP 6 Stations x 3 exercises:
    (5 min per station & 90 seconds each exercise & 2 min rest between stations).
    1st Station:
    - Cal row.
    - Medball sit-ups 9/6 kgs.
    - Deadlift RxComp 100/70 kgs, Rx 80/55 kgs, Sc 60/40 kgs.
    2 min rest.
    2nd station:
    - Rope climb.
    - Wall climb.
    - V-ups.
    2 min rest.
    3rd station.
    - Wall ball shots 12/9/6 kgs.
    - Medball back circles 12/9/6 kgs.
    - Medball Russian twists.
    2 min rest.
    4th station:
    - Toes to bar.
    - HSPU.
    - Bar skin the cat.
    2 min rest.
    5th station:
    - Box jumps 24"/20".
    - 1 hand Kb Clean & Press 24/16 kgs.
    - Hollow rocks.
    2 min rest.
    6th station:
    - Pistols.
    - Farmer walk 2×32/2×24 kgs.
    - GHD Back extensions.