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

  • Aerobic work Workout

    Row for 30 min

    6200 m, 2.25.4/500m
    avg HR 134

    Lihashuolto JH 60 min.

  • Run & Curl Workout

    5 rounds:

    Run 450m (small round)
    20 curls (20 kg)

  • Romanin Deadlift Strength

    3x12 Romanian KB Deadlift

  • Back Squat Strength

    6*2 @ 80%

  • NSCF 2015-12-07 Workout

    Tabata:
    Push Press
    Sit-Up
    High Pull
    Push-Up

  • Conditioning Workout

    24' EMOM

  • Roy Workout

    Five rounds for time of:
    225 pound Deadlift, 15 reps
    20 Box jumps, 24 inch box
    25 Pull-ups

    Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, Fla., assigned to the 3rd Marine Special Operations Battalion, Marine Special Operations Advisor Group, Marine Corps Forces Special Operations Command at Camp Lejeune, was killed in action on July 8th, 2009 in Nimroz Province, Afghanistan, while supporting combat operations. He is survived by his wife Amy and three children, Michael, Landon and Olivia.

  • WOD 1 Workout

    AMRAP in 10′ of:
    30 Double Unders
    15 Power Snatches 35/25kg

    -rest 5′

  • 20150918 WoD#2 Workout

    Buy in:Row 1000 Meters
    3 Rft:
    30 Double-Unders (90 SU)
    20 Kettlebell Swings (24/16 kg)
    10 HR.Push Up

  • Running intervals Workout

    Run a total of 5 intervals with 2 min rest in between. Start off at around 60 % power and increase pace on each interval ending in all out!

    3 min
    2 min rest
    4 min
    2 min rest
    5 min
    2 min rest
    4 min
    2 min rest
    3 min

    Mark your result in meters after each interval. Your score is the total of meters run.