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 Complex Workout

    Round 1:
    1000 m Row
    1.6k Assault Bike
    200 Single Unders
    Round 2:
    750m Row
    1k Assault Bike
    150 Single Unders
    Round 3:
    500m Row
    0.8k Assault Bike
    100 Single Unders
    Round 4:
    250m Row
    600m Assault Bike
    50 Single Unders

  • Optional: farmers carry Workout

    A) 6 min one handed farmers walk w/kb. Vaihda 30 sekunnin välein kättä. Kuula ei saa osua maahan missään vaiheessa

    B) mobility 10 min oman valinnan mukaan

  • Endurance Workout

    • For Time:
    Assault Bike 50 Kcal @ max effort
    1:1 rest
    Assault Bike 40 Kcal @ max effort
    1:1 rest
    Assault Bike 30 Kcal @ max effort
    1:1 rest
    Assault Bike 20 Kcal @ max effort
    1:1 rest

  • Metcon Workout

    • 4 Round of:
    Run 400 m
    BB Power Snatch (35/25Kg) 21 reps
    Bar Facing Burpees 21 reps

  • WOD 180914 Workout

    10 ► Push Press
    10 ► Burpees Over Bar

  • Snatch 3exp Workout

    Tuesday 26th June 2018

    SNATCH

    Performance
    Every Other Minute on the Minute x 10 Reps:
    Snatch

    Use the first few sets to build, with the goal of making a few reps heavier than last week’s heaviest successful weight before dropping weight for the final 2 reps to finish on a few at a lower percentage.

    Fitness
    Every Other Minute on the Minute x 10 Reps:
    2 Snatch Deadlifts (3 seconds down) + 1 Power Snatch + 1 Overhead Squat

    If you’re newer to the lifts, then choose the Fitness option and work on pulling strength from the floor and a more controlled Overhead Squat. Use the first few sets to build, with the goal of making a few reps heavier than last week’s heaviest successful weight before dropping weight for the final 2 reps to finish on a few at a lower percentage.

    Post loads to comments.
    Exposure 3 of 8

    For Time:
    400m Run
    25 Burpee-Box Jumps 24/20″
    400m Run
    25 Burpee-Box Jumps
    400m Run

    Post time and Rx to comments.

  • "Tunnel Vision" Workout

    4 rounds for time

    Timecap: 20min

  • BE-EAST WORKOUT Workout

    10 min prep

    FULL BODY & ISO

    3 stations, 2 set ups of each, You Go I Go format

    SQ & Deficit KB Sumo Pulse

    2mins off

    BENCH & Standing tricep ext

    2mins off

    SUMO DL & Banded Glute Thrust

    2 mins off

    45s ON : 15s OFF (to switch) x 6 (each partner X3 of each exercise)

    22 mins working - 27 mins with explanation

    10mins finisher

    Rack sit
    Hollow rock
    Glute Bridges
    Hollow Bicycles
    SQ Jump
    Up Down Planks
    X 2 if time

  • 20151006 WoD#2 Workout

    " Complete 12-9-6 reps of:

    -Front squat (90/60)
    -Muscle up"

  • CFKN minit Workout

    Alkulämmittely leikkiä ja mobility

    Vatsajumppaa

    20/10 x5
    Burpee
    Rapu
    Askelkyykky
    Tasapaino
    Roikunta

    Loppuvenyttelyt