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

  • System 10.1.2020 Workout

    For time.

    21/16 cal assult
    9 squat clean @ 50/80kg
    4 rope climb
    9 squat clean @ 50/80kg
    21/16 cal assault bike

    Rest 3min

    21/16 cal assult
    6 squat clean @ 60/90kg
    4 rope climb
    6 squat clean @ 60/90kg
    21/16 cal assault bike

    Rest 3min

    21/16 cal assult
    3 squat clean @ 70/100kg
    4 rope climb
    3 squat clean @ 70/100kg
    21/16 cal assault bike

  • Fiilistely metcon Workout

    3-5 rounds for quality time:

    10 Douple kb snatch
    8 t2b
    12 box over jump

  • EMOM 32 Workout

    EMOM 32 min:

    1) 10 front squats
    2) 8 d-ball cleans
    3) 17 cal row / ab / ski
    4) rest

    VX7A

  • Onsdag 22/9 2021 Workout

    Practice HSPU
    Beginner:
    Wall climb push through drill + Kick up to handstand
    Intermediate:
    Find stable tripod + practice kipping
    Advanced:
    3x Amrap kipping HSPU rpe 7
    +
    2rounds
    30sec on/60sec off for 8min(3sets/each exercise)
    1: Row for cal, damper setting 1
    2: Amrap Bar facing Burpees
    5min rest

  • Snatch pull 7-5-3-5-7 Strength

    Snatch pull 7-5-3-5-7

    100%-110%-120%-110%-100%

  • EMOM 20 Workout

    1. DB box step up 10 kg/ 10 rep
    2. Russian Twist with KB 10 kg 20 r
    3. KB clean and jerk 8/8 r
    4. Goblet squat 15 alt. Hollowbody rock 15
    5. Rest

  • Heart Racer 💪🖤🥁 Workout

    Semi Heavy Cluster (~70% 1RM)
    30 min AMRAP
    Every lift starts from ground with no motion, no bouncing is allowed! Preferably re-grip after every rep.

    🤯 YEAH, SUUUUCK IIIIIIIT!!! 🤣

    You should estimate the reps to min 20 max 60 in this time.

    Third failed lift is DNF -> concentrate on your setup and pace and skill.

    In 30 mins there should be no hurry. If you lift less than 30 reps you should address your mobility and skill or conditioning. If you claim to lift more than 60 reps you don’t want to hear this: you are WEAK 😆 (or you have a questionably well tuned engine...)

    Result is kg-volume
    (bar weight in kilos multiplied by reps)

    Movement example:

  • Floor Press 5RM Strength

    5-7 sets of 5 rep AHAFA

  • Potatoes Au Gratin (CrossFit Costa Blanca) Workout

    3 x 5min AMRAP:

    • 8 Overhead Squats
    • 8 Burpee Over Bar
    • 8 Pull Ups
    • Rest 3:00 between sets

    RX: 43/29 KG

  • Rowing intervals + gymnastics + strength Strength

    AM: 75 min
    Warm up for 15 min

    1.Rowing intervals
    14 x 2 min on / 75 s. off @ 1:56-2:02 / 500 m pace
    Times: 2.02.1, 2.01.7, 2.00.9, 2.01.2, 2.00.4, 2.00, 1.59.5, 1.59, 1.58.3, 1.58.3, 1.57.8, 1.57.8, 1.58.3, 1.56.9
    HR 166/187

    Cool down for 10 min

    PM: 110 min
    Warm up 20 min

    1.BCTB
    - BFLY x 30
    - Box 3 x 10
    - BTCB singles x 10
    - KS+BCTB 4 x 5+5

    2.Strength
    A. Back squat
    - 4x4 @ 75-77,5 kg

    B. Romanian deadlift
    - 3x8
    - 50 60 60 kg

    3.Accessory
    3 sets:
    6+6 Half kneeling KB Bottom up press - 6 kg
    8+8 Banded Hip abduction