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

  • Cardio country Workout

    5 ROUNDS (37,5 minutes)

    ONE ROUND IS each station following:

    • 1 minute on
    • 30 seconds off to rest and change station

    STATIONS

    • Ski-erg (cals)
    • Assault Bike (cals)
    • Row (cals)
    • Burpees to Pullup bar (reps)
    • Double unders (reps)

    SCORE IS YOUR TOTAL PERFORMED REPS AND CALS

  • DB Over head lunges & pull ups Workout

    3rounds for time:
    - 15m lunges one hand db over head (right)
    - 15m lunges one hand db over head (left)
    - 15 pull ups strict

    M25/W16kg

  • D. Conditioning Workout

    For Time:

    27-21-15:

    Alternating DB power snatch
    T2B

  • Gymnastic metcon Workout

    • For Time:
    Bar Muscle Ups 20/15 reps
    3:00 rest
    Bar Muscle Ups 20/15 reps

  • Tiistai 21.8 Workout

    Strict Handstand Push-ups
    19 Repetitions
    Rest 1 Minute
    16 Repetitions
    Rest 1 Minute
    13 Repetitions
    Rest 1 Minute
    10 Repetitions

  • Sprints Workout

    6x200m ski @ 80%
    6x100m ski @ 80%

  • Ski Aerobic 20min Workout

    Ski Aerobic, 20min. Cals.

  • 07-20-11 Workout

    Warm Up: 2 Rounds of
    –3 min prac­tice of Dbl Unders
    –2 min sit ups
    –1 min squats

    Work: 9,8,7,6,5,4,3,2,1 of
    Squat Cleans (m– 95# / w– 75#)
    **between each round alter­nate between either
    75sec. plank or 750m row

  • Barbara Workout

    5 Rounds For Time:

    20 Pullups

    30 Pushups

    40 Situps

    50 Squats

    3 Minutes rest between rounds.

    *Post Times.

    5:55, 15:01, 23:55, 33:34, 43:25
    90 lbs assist on the pullups

    (last time 42:39 with girl push-ups and jumping pull-ups off box)

  • Lenkkeily Workout

    Juoksu oman tuntuman mukaan