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

  • Couplet Workout

    100 hoppetau

    5 ring dips

    8 push press 45 kg

    5 ring dips

    7 push press 45 m/pause etter 4

    5 ring dips

    7 push presses 45 kg

    4 ring dips

    7 push presses 45 kg

  • Swim WOD Workout

    10 RFT
    25m swim
    10 air squats
    5 burpees

  • Carse Workout

    Startet på 15-12-9-6-3 for time :
    Squat clean 40 kg
    70 single hoppetau
    Dead lift 80 kg
    70 single hoppetau

    24:58

  • Triplet Workout

    100 pullups med strikk

    100 push ups

    60 squats innimellom push ups.

    19:06 på pull ups

    11:26 på resten.

    30:33 totalt.

  • 18-12-12 Workout

    Hoppetau til oppvarming

    18 shoulders to overhead

    18 sdlpu

    12 shoulders to overhead

    12 sdlhpu

    12 med d samme som over

  • 3 mile Workout

    3 mile

  • 09.24.12 WOD Workout

    Deadlift 5-5-3-3-1-1-1 (65-75-85%+)

    Then,

    21-15-9

    Deadlift 225/155

    OHS 135/95

    DL- 225x5, 295x3, 315x1, 345x1

  • Power Snatch/Burpees Couplet Workout

    Skill
    Hit a 33 double under PR yesterday!

    Strength
    3x5 Front Squats 60kg (3mins rest)
    I could have gone heavier but I want to progress slowly through out this strength cycle.

    WOD
    15-12-9-6-3 reps for time of:
    Power Snatches (40kg)
    Burpees
    After the first 2-3 rounds the bar started to slip from my hands due to the sweat.
    Still it was great, since I did it in sub-10mins!

  • WOD 092412 (Pushmore) Workout

    Double Kettlebell Press 3-3-3-3-3
    then:-
    “Death by Deadlifts + Burpees”
    With a continuously running clock, do 1 deadlift + 1 burpee the first minute, 2 deadlifts + 2 burpees the second minute, 3 deadlifts + 3 burpees the third minute.. continuing for as many minutes as you are able. Use as many sets as needed to complete the reps for each minute.
    Deadlift @ 70kg/50kg.
    Beginner: Scale movements and load as necessary.
    Advanced: Deadlift @ 85kg/60kg.

    Result: 20.20.20.20.20 / 7M+8,4

  • PT Class 187 Workout

    warm up movements:

    1 1/2 mile run formation/cadence

    Groups of 3 (My first WOD I Intro'd them to) This one came from back in my MMA days.. It's a goodie..

    3 Rounds Plyo Rope Drills:

    Partners hold rope knee high:
    10 jumps side to side over the rope (one rep is over and back counts as one and so on)
    10 jumps facing the rope (same as above)
    10 jump over, sprawl under the rope as low as possible back to standing position (pretty much just like a burpee but body has to slide under the rope)
    10 push up's

    3 rounds sprints around the 200m track
    1 round Bear crawls on the obstacle track.