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

  • "Angie" Workout

    "Angie"

    For time:
    100 Pull-ups
    100 Push-ups
    100 Sit-ups
    100 Squats

  • 11-28-2012 Workout

    21-15-9

    Deadlift #225/155
    DU
    TTB
    Wall ball

  • "Jackie" Workout

    For Time:

    Row 1000m
    50 - Thrusters @45LBS
    30 - Pullups

  • Lördag 14/1 2017 Workout

    A:-
    B:
    3rfq:
    10 Hinge rows
    5 Natural leg extensions
    10 blocked push ups
    6 leg extensions in bottom of pistol/vardera ben
    +
    Every 90 sec for 9minutes(3set)
    1: Max set of unbroken MU
    alt. 5 Assisted ring muscle ups
    Från tår, sittandes eller med gummiband. Använd false grip
    2: 10 alternating pistols/lunges
    +
    Every 90 sec for 9minutes (3set)
    1: Ring Dips/Push ups
    2: Strict chin ups/Ring rows
    +
    Every 90 sec for 9minutes (3set)
    1: 20 reverse snow angels
    2: 30m KB bottom up walk/each arm
    C:
    3 rounds, not for time:
    30 sec hollow hold
    30 Sec Arch hold
    30 sec Forward lean in push up position
    10 Straight leg lifts over medball from support in paraletts

  • EMOM 24 Workout

    Even: 6 front squats, 6 push jerks 75#
    Odd: 10 wall balls, 10 double unders

  • 11.29.12 CFW WOD Workout

    21 Burpee Buy-in @mod(preggo 0 count)
    21.15.9
    Snatch 95/65
    Pull-up @mod(box pull-ups)
    12 HSPU @mod(push-ups on box)
    21.15.9
    Power Snatch 95/65
    Box Jump 24/20 @mod(step-ups)
    21 Burpee Cash-out @mod(preggo 0 count)

    Only thing I RX'ed were my snatches and they felt goooood!

  • Death by WB's / burpees Workout

    Death by

    Wall Balls > 16
    Burpees > 11

    First minute 1 rep, second minute 2 reps,
    third minute 3 reps etc etc etc.

  • 1 hour biking Workout

    center-work-home

  • 2 hour biking Workout

    center-work-home plus Calvijn

  • 1 hour biking Workout

    center-work-home