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

  • Endurance Workout

    • 4 Interval of:
    Assault Bike 2000 m @ > 90% MHR
    1:1 rest each interval

  • CF Rush Workout

    3*
    10* PSN 50/30kg
    100 DU
    30* TTB
    100 DU
    10* PSN 50/30kg
    TC 30'
    3' rest BTR

    30* BMU

  • Christmas with the Concept 2 Workout

    Interval row for Calories, rest 1:1 between pieces

    50-40-30-20-10-10-20-30-40-50 (300 calories)

    Total working time - 13:58
    Total meters 3,949m

  • 15 min emom Strength

    power snatch + hang squat snatch

  • Part 1 // Row, Double unders and Ropeclimbs Workout

    For time:

    • 1000m Row
    • 100 Double unders
    • 10 Legless Ropeclimbs

  • 170909 Workout

    7 2-minute rounds of:
    25-cal. row
    205-lb. jerks, max reps

    There is no rest between rounds.

  • Ninjat 14-16v WOD Workout

    12 min EMOM

    20 DU + 3 devilspresses joka alkava min (RX 2 x 35 lbs)

  • TTP Engine week 5 Workout

    Ilta: 120 min

    1.Skill
    A. HSW practice for 15 min
    B. BMU practice for 30 min
    Total reps 11 BMU

    2.Conditioning
    A. 6 x 2 minutes AMRAP > scaled to 5 reps in all sets
    7 Wall ball @ 9/6kg (20/14lbs)
    7 Chest to bar pull up
    7 Power clean @ 60/40kg (135/95lbs) > 25 kg
    7 Push jerk @ 60/40kg (135/95lbs) > 25 kg
    7 Burpee box jump over, 24/20″
    7 DB snatch, alternating @ 30/17.5kg (65/40lbs) > 25 lbs
    max cal Assault bike

    Rest for 2-minutes before repeating
    Results: 4 4 2 2 3 2
    173/187

    Flow. 2 minutes of work : 2 minutes of rest for 6 intervals
    Cool down

    3.Jacked gymnastics
    Strict HSPU Scaling Strength - Session 3 (5 Rounds for reps)
    5 rounds:
    - 60% of your max unbroken set using the same progression as last week = feet on 24" box / 5 x 5 reps
    - Rest as needed

    4.Cool down
    A. 5 min AB + Lunge or Thoracic Flow

  • 21.11.2017 Paula Workout

    EMOM 12
    1 min: 3 bar mu + 5 C2B
    2 min: 40 DU`s

  • 21.11.2017 Paula Workout

    For time:
    18-15-12-9-6-3
    Strict HSPU
    step box overs with 2x16kg kb