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

  • 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.

  • 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.

  • Lunch WOD Workout

    WoD Monday 16th July:

    3 Rounds for time of:

    Can't really say I Rx'ed since this was the first time I ever did HSPU and I didn't go low enough on the dips either.

  • 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!

  • 300 Challenge Workout

    25 Pull-Ups
    50 Deadlifts (135#)
    50 Push-Ups
    50 Box Jumps (24")
    50 Floor Wipers (135#)
    25 KB Clean & Press per side (16kg)
    25 Pull-Ups

  • Lunch WOD Workout

    Thursday 21th June

    10,9,8,7,6,5,4,3,2,1

    Good workout and great seeing everyone. Biggest group we've had to date I think!

  • Lunch WOD Workout

    Tuesday 26th June

    Teknik: hollow rocks + HSPU
    Max ring L-sit, 3 attempts

    AMRAP 20min: 5 rounds + 5 ground to overhead

    Not at all happy with my performance, let's do better tomorrow!

  • The Chief Workout

    Thursday 27th June

    Teknik: Turkish getups + windmill

    3-3-3-3 benchpress

    THE CHIEF

    AMRAP in 3 min of:

    Rest 1 minute. Repeat for a total of 5 cycles.

    I warmed up with cycling 6.5km fast as possible on the highest gear and then ended by doing the same thing so today was a great workout. Not sure I'll manage to get out of bed tomorrow though.

  • . Imported Workout

    strength
    hang power clean #63
    30 sec on 30 off 6 minutes
    total: 53

    wod
    3 rft
    7power clean #70
    14 hrpu
    21 du (63 singles)

  • I Do Cross Fit, So Call Me Maybe? Workout

    WOD:
    3 rounds for time: (09:04)

    7 C2B Pullups
    400 m run
    7 C2B Pullups

    2 minute rest between each round

    Post WOD:
    3 sets of 25 situps.