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

  • Rndm-FSBOJ Workout

    3 rounds:
    3min AMRAP - 3min Rest:

    5x Front Squat @ 70kg
    10x Box over Jump x R (so 20 in the 2nd round and 30 in the 3rd).

  • Barbara Workout

    "Barbara"
    5 rounds (3 mins rest between each)

    20 Pull Ups
    30 Push Ups
    40 Sit Ups
    50 Squats

  • Open Gym Workout

    5 rounds
    1. 10 x thruster @45 kg
    2. 8 x Petnch press @75 kg
    3. 10 x box over burbee
    4. Rest

    Front blank
    8x 40 sec / rest 20 sec

  • Strength Strength

    1) DB/KB Single Leg Deadlift - 4 x 8/leg @ 25-53/15-45 lbs.

    *Use a slightly heavier weight than last week. The only difference between this week and last week is that we will be holding a KB/DB in each hand versus only using one KB/DB last week. Also, the weight doesn't have to touch the ground. Go as far as you can go while keeping a neutral spine (flat back), feeling a stretch in the hamstring of the leg being worked and then stand back up to full hip extension.

  • 07/04/2017 Workout

    Fook Yersel Friday
    Think we need CSI in The Den because that was murder😩
    5 Rounds for time.
    10 wall climbs
    1 minute Assault Bike ( Time spent below 80 RPM don't count).

  • 06/04/2017 Workout

    Workout 1
    5/20;4/16;3/12;2/8;1/4 Deadlifts (100Kg lads-70kg girls)/Burpees Over The Bar.
    6:19 me, 6:40 Mrs N.

    2 minutes rest

    Workout 2
    20-1
    Evens strict pull ups
    Odds strict ring dips.
    17:59 me, Mrs N scaled ring dips with dips and went 20-11 in 25:38.
    Awesome lady 👏👏👏

  • 04/04/2017 Workout

    12 rounds, 100lb heavy bag, 3 deadlifts, 6 Thrusters, 9 bar dips. Rounds 1-8 were EMOM but 9 on missed the minute. 13:35 to finish. Old school CF👍👍👍

  • 31/03/2017 Part 2. Workout

    Strength Session.
    5 x 1 strict press, 95lb, 111, 122, 133, 144.
    5 x 3 push press, 133lb, 144, 155, 166, 177.
    5 x 5 Thrusters, 95lb, 111, 122, 133, 155.
    Then 8 sets of 10 unbroken ring dips.

  • Strength&Conditioning - Strength Work Strength

    5 sets:

    4 Back Squat@60%
    1-2min rest
    8-10 DB/KB Shoulder Press
    1-2min rest
    20-40sec L-Sit
    1-2min rest

    Ohje: Pidä taakka kevyenä, sinun pitäisi helposti pystyä tekemään 5-10 toistoa enemmän jokaisessa sarjassa.

    L-Sitin voit suorittaa haluamallasi tavalla (renkaat, boxien välissä jne) ja voit jakaa sen useampaan osaan.

  • Viikkohaaste 13 WoW tiistai Workout

    4 kierrosta (ohjevideot maanantain treeniohjeissa):
    10 kyykkyhyppyä
    10 mittarimatoa
    10 kapeaa punnerrusta (kyynärpäät kyljissä)

    Tulokseen tehtyjen kierrosten määrä!!