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 LPR 140619 WOD Workout

    5 rounds, EMO2M (every minute on every other minute):
    * 10 WB
    * 5 C&J
    * 3 MU

  • Powerbuilding dag11 Strength

    A: E2M for 14min
    Snatch x1 @ heavy weight
    (fokus på att sätta sig fullt)
    B: Dead Lift 5rm @RPE 7 + 4x5 deload sets @90%
    C: Superset x3
    C1: Front foot elevated split squat x6-8/ben
    C2: WPU x5-8
    D: Superset x3
    D1: Kb seasaw pres into 30m kb overhead carry x12-16+30m/alternera arm
    D2: GHD back extensions x15
    E: Triset x3
    E1: Evil wheel 8-10
    E2: Triceps extensions xMax
    E3: Calf raises x8-15

  • Ninjat 14-16v WOD Workout

    20 min EMOM

    Odd min: 5 devil presses + 5 strict chest to bar / pull ups
    Even min: 5 dumbbel snatch + 5 ring dips / push ups

  • Ghd and clean&jerk Workout

    Three rounds for time

    25 GHD situps
    5 clean and jerk 205 lb

  • Beach workout Workout

    Jogging on the beach 20 min
    OTM 5: 2 strict pull ups
    Then 3x push ups max reps
    Then 3x strict chin ups max reps
    Jogging 10 min

  • 10 x 100 m sprint Workout

    10 sprints for time:

    • Run 100 meters

    Rest as needed between efforts. Post best and worst times to comments.

  • Vomit EMOM Workout

    15 rounds (EMOM)
    3 hang clean (135 lb)
    5 box jump (24 inch)
    10 push-up
    EMOM penalty: 3 burped

  • Ninjat 14-16v taito Workout

    Muscle up progressioita renkailla

  • Beast Workout

    Pre-WOD:
    -10 Turkish get ups w/each hand
    -Work up to a Heavy Snatch

    WOD - 3 Rounds For Time:
    -100 Double Unders (modified: 7 Burpees & 100 Singles)
    -21 Kettle Bell Swings (#53/35)
    -12 Hand Stand Push Ups

    Post:
    Tabata Sit Ups (8 rounds:20 seconds on/10 seconds off)

  • 1/19/18 Workout

    Start up(14)
    stretch 4 mins

    choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

    3rds(8)
    4 rkbs
    6 v-ups
    8 sec plank

    Metcon/*Rx(13)
    3rds
    500m row/40 cal airdyne
    15 kbs 53/35-*70/53
    30 du's x2 singles

    3x(8)
    giant set
    8 bk ext
    8 rev fly
    8 oh ext

    Finisher
    stretch and roll
    60 cross crunch