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

  • CF Rush Workout

    3*
    20* Jumping Jack
    5* Inch Worm
    10* BB Thruster
    30" Side plank R/L

    AMRAP 5'
    50* DU
    10* Thruster 30/20kg
    3' Rest

    AMRAP 5'
    40* DU
    8* Thruster 40/25kg
    3' Rest

    AMRAP 5'
    30* DU
    6* Thruster 50/30kg

    3*
    1' HS Hold
    1' Hang on Bar
    10* Single Leg KB DL R/L
    10* Single Arm KB Press R/L

  • 07-12-2011 WOD Tabata Something Else Workout

    Shoulder Press Lift-9

    “Tabata Something Else”
    8 sets of each, 20 seconds on 10 seconds rest:
    Pull Ups

    Sit Ups

    Push Ups

    Air Squats

    Count Total reps from all exercises.

    Plus 800M run

    Results: Shoulder Press -- only did 3 reps of 50 pounds and then afterwards realized I should have done 40 pounds. I'll blame it on not being a morning person! I got 286 for total reps, which I was happy with. I used the blue band for pull-up and did push ups on my knees. Afterwards, I ran 800M just cause.

  • Special AMRAP Workout

    5 rounds AMRAP
    20s cleans 50kg/35kg
    20s front squat 50kg/35kg
    20s doubleunders
    40s rest
    Your result is the complete number of reps on every round.

  • Gymnastics & ATP Workout

    120 min

    1.Skill for 60 min
    - Progressions
    - Ring muscle ups 6 x 1 + 7 x 2 reps = 20 reps

    2.ATP workout

  • TUESDAY 131210 Workout

    Ten rounds, each for time of:

    • 100 meter Sprint
    • Rest 90 seconds

  • jumppaa Workout

    3 rounds:
    1min kb front squats @2x16kg
    1min kb skiing @2x16kg
    1min sitting halo @10kg plate
    1min bicep curl overhead @10kg plate
    1min ghd sit ups
    1min rest

    then:

    kb swings (above eyes)
    2 rounds:
    10@ 24-32-40-48kg

    neck strength

  • Snatch Wod Strength

    15 EMOM
    Etabler 1 vellykket snatch hvert minut og stig i vægt hver gang.
    start på 65%

  • Deads, farmer, Pullups and situps Workout

    5RFT

    • 10 Deadlifts 2x40kg KB
    • 10m farmerwalk 2x40kg KB
    • 10 Very Strict Pullups
    • 10m farmerwalk 2x40kg KB
    • 20 atomic situps

  • 12/7/20 Workout

    Warm up(10)
    3rds
    20 over unders(hug yourself)
    20 pik n grass
    20 plyo
    20 heel grab

    WRK(21)
    Complete 2 rounds every 3:00, repeat 7
    8 russian kettle bell swings
    20m shuttle(to hrpu)
    8 hrpu
    20m shuttle run(back to swings)

    Finisher
    50 double crunch
    1:00 chest opener

  • 12122013 Workout

    10 min AMRAP:

    7 reps Pull-ups

    7 reps Hand Stand Push Ups

    7 reps Kettle Bell Swings (53#, 35#)

    10 min rest

    6 min AMRAP:

    5 reps Wall Balls (20#@10′, 15#@10′)

    10 reps Double Unders (2:1 singles)

    10 reps Wall Balls

    20 reps Double Unders

    5 reps Wall Balls

    30 reps Double Unders

    …………..*continue until time ends by adding 5 reps of Wall Balls and 10 reps Double Unders