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

  • Bar None Workout

    June 15th

    3 Rounds For Time

    When I saw what we were about to do I felt like running away! At the end I had to go grab a bucket because I was really close to a pukie! I have never done anything this exhausting before and seeing that Fredrik managed a whooping 17 minutes (THIS MORNING!!) makes me want to train harder!

  • June Gloom Workout

    5(60k)-4(65)-3(70)-2(75)-2(80)-1(85k) Clean and Jerk

    10 x C&J 67.5k
    40 x Clean and Press Complex (2x10k DB)
    Carry 45k 800m

    100 4ct Flutter Kicks
    100 Leg Levers

    C+P Complex...Clean DB to rack position. Left arm press, right arm press, both arms push press = 1 Rep.

  • Hells Bells Workout

    WOD For Time

    4 rounds all completed with a 20kg Kettlebell

    This is by far the worst workout I have done since wrestling metcon. Running with a 20kg Kettlebell is way harder than I thought it would be but soon as I put it on my shoulder I was fine.

    My time sucked because of going pretty heavy with the KB but I don't care. I need strength more than endurance at the moment.

  • Scrap Workout

    Pre-Wod: 5 X 2 Thruster (#115)

    Metcon: 1RFT
    -5 Thruster (75% max weight)
    -200 Meter Shuttle Run
    -4 Thruster
    -200 Meter Shuttle Run
    -3 Thruster
    -200 Meter Shuttle Run
    -2 Thruster
    -200 Meter Shuttle Run
    -1 Thruster
    -200 Meter Shuttle Run

    Post WOD: Pick One:
    -80 Sit Ups
    -50 T2B
    -50 GHD

  • 5x8 Workout

    Skills

    WOD As many rounds as possible in 20 minutes of:

  • Push On Workout

    Pre-WOD: 5X3 Push Press

    For Time:
    -200 Meter Run
    10-8-6-4-2 Push Press @115#
    (run before each set)

    Post WOD:
    -30 T2B
    -10 Muscle ups or (20 Strict Pull Ups & 20 strict Ring Dips)

  • 21min AMRAP Burpees Workout

    As the title says, I told ya I would do 21 minutes!! This was difficult to say the least and the result looks like

    I am starting to think I will regret this in the morning... or tomorrow night!

  • Lunch WOD Workout

    This was a quite lengthy one!!

    WOD

    It was impossible to go as fast as I wanted today, thighs were smoked from the sprint yesterday and running after the BackXtensions and Sit Ups were,,, tough to say the least.

    I'll totally do something like this sometime soon.

  • 8km Bike Sprint Workout

    WOD

    • 4km sprint with bike on the highest gear
    • Rest
    • 4km sprint with bike on the highest gear

    Total time counts

    Not happy at all! 8 minutes to the city and 12 back. Damn it got windy while I was having my hair done!

  • Leg It Out Workout

    Dead Lifts:

    -1 Rep (Max Weight): #295
    -10 Reps (75% Max Weight) #225
    -1 Rep (Max Weight) #295
    -15 Reps (65% Max Weight) #190
    -1 Rep (Max Weight) #295
    -20 Reps (55% Max Weight) #160

    3 X 400 Meter Sprints
    w/2 Minute Rest between Runs