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

  • Row Workout

    WOD:2 sets
    800m row moderate peace 28-32st
    80” rest
    200m easy row below 27st
    20” rest
    600m hard row 32-35st
    60” rest
    400m moderate peace 28-32st
    40” rest
    500m hard row 32-35st
    5’ rest between sets

  • Saturday 121222 Workout

    Partner WOD
    AMRAP in 30 Min:
    50 Burpee over Box jumps 24/20"
    40 Hang Clean 95/65
    30 Push-ups
    20 OHS 95/65

    Each partner does 10 reps at a time.
    Completed 2 + 54 w/Marissa.

  • Box Workout

    1h30 boxing exercises and sparing

  • Bike and Thrusters, a ladder Workout

    20 min amrap

    • 30 cals (aprox 1 min @80%)
    • 3/6/9/12/18…. Thrusters 2x17.5kg DB

    Score is total reps, 1 Cal=1rep

  • 9.10.24 Strength

    THRUSTER

    Every 2min x5

    3 rep thruster

    • tanko maasta
    • lisäile painoo
    • teräviä, hyviä toistoja

  • BMU & DB Thrusters Workout

    5min AMRAP
    • 3 Bar muscle-ups
    • 5+5 DB thrusters 22,5kg

  • Jacked gymnastics + CF JKL wod Workout

    140 min

    1.Skill
    A. HSW practice for 15 min

    B. RMU practice for 40 min
    - Progressions
    - Muscle up 13 x 1 reps

    2.JG scaled 21.5.2018
    A. 2-3 rounds:
    - 10 zombie tuck drag
    -10 pull to closed tuck front lever
    - 60 s. ext. rot. planche lean
    - 10 strict TTB
    - 15 L-sit raises over ball

    B. 2 rounds:
    - 90 sec. supine shoulder ext.
    - 15 x crab ext. 90"
    - 15 x crab ext. 180"
    - 15 x crab ext. neutral

    3.CF JKL wod ma 21.5.2018

    4.Gymnastics
    A. EMOM8: 6 kipping HSPU - abmat

  • Friday 121228 Workout

    Five rounds for time of:

    30 Kettlebell swings 1.5 pd / 1.0 pd
    10 Squat clean thruster 1.5 pd / 1.0 pd (5 on each arm) - orange
    15 Burpees

  • Death by shuttle run Workout

    10 min workout
    1. min = 20 m
    2. min = 30 m
    3. min = 40 m
    4. min = 50 m
    5. min = 60 m
    6. min = 70 m
    7. min = 80 m
    8. min = 90 m
    9. min = 100 m
    10. min 110 m

    If you fail, start beginning, or try again the same track.

  • 3-wheel drive Workout

    3 Rounds:
    30 Double-Unders
    30/24 Calorie Row
    30 Double-Unders
    20 Dumbbell Power Snatches (50/35)
    30 Double-Unders
    10 Burpee Box Jump Overs (24"/20")