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

  • 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

  • Bike Workout

    10min easy bike

    3x
    7 min medium bike
    3 min medium Row

    10min easy bike

  • B. Power Clean Complex Workout

    On the 2:00 x 5 Sets:
    1 "3-Pause" Power Clean
    1 Power Clean

    1st Pause (2 Seconds): Just Below Knee Level
    2nd Pause (2 Seconds): Jumping Position (Pockets)
    3rd Pause (2 Seconds): Catch Position

  • Metcon Workout

    • 3 Round of:
    Assault Bike 2000 m
    Plyo Box Burpees Jump Overs (60/50 cm) 20 reps
    MB Wall Ball (9/6Kg) 50 reps

  • Bike 6x4:00/1:00r Workout

    Bike 6 intervals of 4 min, rest 1 min in between. Max distance.

  • B. Back Squat Waves (Week #1) Workout

    Set 1: 6 Reps 70%
    Set 2: 4 Reps 76%
    Set 3: 2 Reps 82%
    3 Minutes Rest
    Set 4: 6 Reps 76%
    Set 5: 4 Reps 82%
    Set 6: 2 Reps 88%
    3 Minutes Rest
    Set 7: 6 Reps 82%
    Set 8: 4 Reps 88%
    Set 9: 2 Reps 99%

    % of 5 RM from last week (145kg)

  • RestDay! Workout

    6:30 Basic Endurance CrossFit
    7:30 "Lynne"
    12:00 "Lynne"
    16:00 Basic Endurance CrossFit
    17:00 Mobility
    18:00 Basic Endurance CrossFit
    19:00 Mobility

  • EMOM's Workout

    EMOM x10
    1. Ski (1min.)
    2. Hspu (5-10)

    Rest 5min...

    Emom x10:
    1. Ab. (1min.)
    2. C2B (5-10)

    *Go sustainable pace.
    * Try to go ub.

  • Extra Credit 28-11-2019 Workout

    • Global Foam Roll Quads x 60s each
    • Half kneeling Biphasic Hip Flexor Stretch x 60s each
    • Parasympathetic Breathing x 15-20 breaths - 3 seconds inhale + hold 1 second + 3 second exhale

  • Ninjat 14-16v WOD Workout

    For quality

    Option A:

    3 rounds:

    3 muscle ups
    7 DB thrusters
    1 min rest

    Option B.

    3 rounds
    6 C2B
    7 DB thrusters
    1 min rest