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

  • Saturday Madness Workout

    For Time (with a Partner)
    Cash-In:
    2000 meter Row
    Then, 3 Rounds of:
    6 Rope Climbs
    12 Bear Complexes @60/42,5kg
    Cash-Out:
    2000 meter Row

    Timecap: 30 mins

  • Hansen Workout

    5 rounds of:
    30 KB swings (2 pood - 70 lbs)
    30 Burpees
    30 GHD Situps

    I also have to say that I did this after sledding with the kids in the morning... and after this WOD I went out again with the kids and we did a bunch more sledding... great day!!!!

    I went into this with the attitude that i knew this would be a longer tough WOD... A grinder.
    This was o.k. actually. It was a grinder, but the KB swings went better than I thought. I was doing almost all my sets as: 14,10,6.. I would then immediately go into the burpees and just grind through them slow and steady. The first 7-8 felt like a nice recovery from the heavy KB swings actually. Then I would go directly into the GHD situps.. I did mine on a huge swiss ball, with my feet anchored into a stall bar on the wall, and it's a very good substitute.
    I would say I broke up the GHD situps with 2-3 very small breaks a few seconds each.
    I was zapped, but glad to finally do this one.
    If I'm thinking of how I could improve my time, I guess a little bit with the burpees really but overall I liked my performance... I would say maybe only do 13 reps the first round so I'm not too tired and my rest between sets on the KB swings would be less between rounds

  • On ramp, Day 5 Workout

    Flexibility:
    - hold bottom of a squat for 5 min
    - 5 wallsquats with 6” from wall

    Row:
    - 20 min for 4100 meters (2:27.3)

    Technic:
    - hang power clean (4x8 reps, 15kg)

  • Mökkigymi 1 Workout

    3 rounds

    15 Kettlebell swings 20kg
    16 Frontrack lungs kb 20kg
    15 toes to kettlebell
    15 sumosquats kb 20kg

    3 rounds

    15 Kettlebell frontsquats 20kg
    15 Kettlebell backsquats 20kg
    15 reverse lunges kb 20kg
    15 sit ups

  • Full Body Kettbell Workout Workout

  • Shoulder press 3rm Strength

    Shoulder press 3rm

  • 22.2.2020 Workout

    EMOM 6

    minutes 1-5 : 5 Unbroken TNG Power Snatch @ 60%
    minutes 6 : Max reps unbroken TnG

  • Warm up Workout

    3 rounds
    10 cal bike or row
    10 wall balls
    5 inchworms

  • 02.11.13 Workout

    40-30-20-10

    Wallballs 20/14 <--did 14#, but did not consistantly get the ball over the blue line. No Rx for me.

    Abmats

    Double unders

  • Nanorosso 29.04.2020 Workout

    Amrap 16
    40 double under
    20 push up
    10 ring pull
    5 squat clean 60 kg