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

  • Cardio and Strength Workout

    EMOM 20 Min
    Even 20 Cal Row
    ODD 10 Bench Press 50 KG

  • Bootycamp Workout

    3-4 rounds of:
    10 DKB fr. walking lunge
    5+5 1-leg BB dl
    8+8 band. rotation
    1 set dragon flag

    12 x 40s on / 20s off:
    1) row or ski
    2) DU / SU
    3) burpee shuttle run
    4) DB box step over 15/10kg

  • "Kata" Workout

    for time:
    5km burpee broad jump

    timecap:
    3h

  • dirty work Workout

    4 Rounds:
    Ski 750m
    Rest 2:00

  • Optional Workout

    Extra credit
    EMOM 10:
    ODD : 10 X-Band Walks Left + Right
    EVEN : 10 Strict Push-ups

  • Back squat Strength

    2x6-5-4

  • Lauantaina on kisapäivä / omatoiminen treeni ulkona Workout

    Jos et ole osallistumassa kisoihin niin omatoimisena treeninä :
    10 kertaa 1 min walk / 2 min jog/run = 30 minutes total.
    Lisäksi EMOM 10 of :
    5-10 burpees

  • Power clean and jerk Workout

    Thursday 15th March 2018

    POWER CLEAN AND PUSH JERK

    3-3-3-3-3

    Warm up and work up to a heavy triple.

    Post loads to comments.

    HANDSTAND WALKING

    Choose one of the following scaling options, and spend 15-20 minutes developing your hand balancing:

    A) Hand Walking (free or 2′ from wall)
    B )Wall Inverted Hip Shifts with Hand Release (from a Wall Walk or Kick Up)
    C) Box Piked Hip Shifts with Hand Release
    D) Floor Piked Hip Shifts with Hand Release

    Rest after each set or attempt and don’t turn it into a 20-minute AMKAP (As Many Kick Ups as Possible). If you’re not spotting someone, you can use the rest periods to do some light stretching or light rowing, jogging, cycling, etc.

  • 9-26-16 Workout

    Juarez Valley Squats

    20-1-19-2-18-3-17-4-16-5-15-6-14-7-13-8-12-9-11-10

    Decending: Back Squats
    Acending: Front Squat
    75 lbs

    In between each rep 1 rep Shoulder Press @ 155lbs

    500 M Run
    50 reps Weighted Abmat Situp
    250 Single Unders

  • 9-13-16 Workout

    Crossfit:

    .25 Mile Run
    5 x Weighted Pull Up
    10 x OHS (95/55)
    20 X Wall Ball Shot
    40 x Weighted Knee to Chest
    .50 Mile Run
    40 x Weighted Abmat Situp
    20 x Kettle Bell Swing
    10 x Hang Power Clean & Jerk (95/55)
    5 x Weighted Parallel Pull Up
    .25 Mile Run