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

  • 4x1000m row Workout

    4x1000m row

  • Friday 26th April Workout

    Strength: pull up programme week 8

    Rest of the time warm up into wods

    Wod: 2x7 min TC (3 min rest in between)
    1A - Elizabeth
    21-15-9
    Sq clean@60/40
    Ring dips
    1B - Diane
    21-15-9
    deadlift@100/70
    Hspu

    Wod aims: a double header bench mark session. Go all out on both , a test of recovery and movement efficiency.

  • Accessory 28062017 Workout

    3 rounds

    1min farmers walk
    1min kb carry
    15-30 ghd
    15-30 back extension

  • Pull teknik Workout

    Forbedre dine pull-ups

  • Double Fran Workout

    WOD- With a 30 minute running clock complete Fran in less than 10 minutes. Rest 10 minutes. Then complete Fran again at the 20 minute mark with a time cap at 30 minutes.
    Double Fran- 1 score for fastest time and 1 score for combined time on both WODs (not including the rest time)
    “Fran”- 10 minute cap (Athletes should scale WOD accordingly if the WOD will take them over 10 minutes.)
    21-15-9
    Thrusters (95/65)
    Pull-ups
    Rest 10 minutes or as long as needed.
    Repeat Fran

  • 23/06/2017 Workout

    50 Burpees, 10 Squat Clean Thrusters ( 112lb/75lb)
    40 Burpees, 8 Squat Clean Thrusters
    30 Burpees, 6 Squat Clean Thrusters
    20 Burpees, 4 Squat Clean Thrusters
    10 Burpees, 2 Squat Clean Thrusters

    21:40

  • WOD 28/12/19 Workout

    Every 6’ x 5 sets perform:

    400M /300 W mt Run

    16 Alternating Arm KB Snatch @24/16kg

    14 Wall Ball @20/14lbs

    12 M / 8 W calories Assault Bike or Row

  • WOD 300617 Workout

    In teams of 2
    30 min running clock

    1600m Run (200m intervals)
    2000m Row (200m intervals)
    1600m Run (200m intervals)

    Immediately into

    30 Clusters @40kg
    30 Clusters @50kg
    30 Clusters @60kg
    Max reps @70kg

  • Little Warm-up Workout

    2 min sjip

    2 RNFT (not for time)
    16 kb swings 50%
    12 WB
    8 push-ups
    4 pull-ups

    2 min assault bike

  • Overcome Workout

    3 RFT
    10 Dead Lift (RX1-275/185# RX2-225/155#))
    50 II Unders (1:1)
    10 HSPU
    50 II Unders

    Post
    3min Total Plank
    1min Total L-Sit