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

  • Strength Workout

    superset, 4x 5/5 renegade row
    8/8 russian twist

    deadlift 3x3 @ rpe 8

  • Weightlifting Workout

    A: Snatch @95% 3x1
    B: Clean and Jerk 95% 3x1
    C: Clean pull up to heavy

  • “Nasty Girls Remix” Workout

    3 Rounds:
    50 Alternating Pistols
    10 Ring Muscle-ups
    10 Hang Power Cleans (225/155)

    KILOS
    102.5/70

  • Strength Strength

    EMOM 8': 8-12 Push up

  • Metcon 20191128 Workout

    21-15-9 of
    Power clean 40 kg
    Push jerk 40 kg

  • Ring dip 3x6 Strength

    Ring dips three sets of six repetitions

  • 16.2 Open workout Workout

    RX:

    Beginning on a 4-minute clock, complete as many reps as possible of:
    25 toes-to-bars
    50 double-unders
    15 squat cleans, 135 / 85 lb.

    If completed before 4 minutes, add 4 minutes to the clock and proceed to:
    25 toes-to-bars
    50 double-unders
    13 squat cleans, 185 / 115 lb.

    If completed before 8 minutes, add 4 minutes to the clock and proceed to:
    25 toes-to-bars
    50 double-unders
    11 squat cleans, 225 / 145 lb.

    If completed before 12 minutes, add 4 minutes to the clock and proceed to:
    25 toes-to-bars
    50 double-unders
    9 squat cleans, 275 / 175 lb.

    If completed before 16 minutes, add 4 minutes to the clock and proceed to:
    25 toes-to-bars
    50 double-unders
    7 squat cleans, 315 / 205 lb.

    Stop at 20 minutes.

    Scaled:

    Beginning on a 4-minute clock, complete as many reps as possible of:
    25 hanging knee raises
    50 single-unders
    15 squat cleans, 95 / 55 lb.

    If completed before 4 minutes, add 4 minutes to the clock and proceed to:
    25 hanging knee raises
    50 single-unders
    13 squat cleans, 115 / 75 lb.

    If completed before 8 minutes, add 4 minutes to the clock and proceed to:
    25 hanging knee raises
    50 single-unders
    11 squat cleans, 135 / 95 lb.

    If completed before 12 minutes, add 4 minutes to the clock and proceed to:
    25 hanging knee raises
    50 single-unders
    9 squat cleans, 155 / 115 lb.

    If completed before 16 minutes, add 4 minutes to the clock and proceed to:
    25 hanging knee raises
    50 single-unders
    7 squat cleans, 185 / 135 lb.

    Stop at 20 minutes.

  • WOD 03/12/19 Workout

    wod

    A. 60” ON : 60” OFF x 4 Intervals

    AMRAP of:

    5 Toes to Bar

    5 Push Presses 40/30

    2’rest

    B. 60” ON : 60” OFF x 4 Intervals

    AMRAP of:

    6 Push Ups

    6 Hang Power clean 50k/40

    2’rest

    C. 60” ON : 60” OFF x 4 Intervals

    AMRAP of:

    7 Du / 14 Single Under

    7 Deadlift 60k/50k

  • 03.03.2016 - WOD Workout

    Helen

    3 Rounds
    400m Run
    21 Ktb Swing Russian
    12 Pull Ups

  • Bike Workout

    10min easy bike

    3x
    7 min medium bike
    3 min medium Row

    10min easy bike