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

  • Cindy Workout

    20 minute AMRAP
    - 5 Pull Up
    -10 Push Up
    -15 Air Squat

  • ring dips Workout

    A. EMOM 7: 7-6-5-4-3-2-1 weight dips
    B. Complete 1 big set of strict dips
    C. Complete 1 big set of kipping dips

  • Ana-marija Workout

    WOD2 12min Amrap
    Kiping Pull-ups 20x
    KB OH 16kg 10x
    Dips 15x
    KB OH 5x

  • WOD Workout

    21-15-9

    Pull-up
    Wall ball
    High box jump

  • Cindy Workout

    20 minute AMRAP

    5 Pull Up
    10 Push Up
    15 Air Squat

  • 8-2-15 Sprints (150s) Workout

    150s - on track - rolling - 5x150m - 24.5, 23.7, 22.66, 21.86, 21.85

  • Fredag 25/5 2018 Workout

    A: E2m for 12min
    1: Back squat x5 @32x1
    2: Strict HSPU x Max

    B: 8rft:
    250m row
    200m run
    10 wall balls
    25min time cap

  • 3-30-2012 Workout

    Heavy Deadlifts

    225x5
    255x5
    275x3
    315x3
    335x3
    355x1
    365x1

  • 120331 WOD Workout

    GHD Back Extension
    1min On, 30sec Off 5 Rounds

    Sumo DeadLift High-Pull
    2mins On, 30sec Off 3Rounds

    Push-Up
    1min On, 30sec Off 5Rounds

    Push Press @45lb
    2mins On, 30sec Off 3Rounds

    Just for Fun to growm muscle:

    One Arm DB Chest Press Right Arm 15x3 @25

    Bench Press 10x3 @ 75lb

    One Arm DB Chest Fly Right Arm 15x3 @15

  • March 28 Workout

    3x5 Deadlift
    1x10 Deadlift
    1x20 Deadlift

    "Death By Kettlebell" (23#)
    Complete one KB Swing on the start of the first minute, two swings on the second minute, three swings on the third minute, and so on until you can no longer complete swings for the number of minutes on the timer.

    At minute 10, complete 15 swings. Add 5 swings EMOM (ex. Minute 10 = 15 swings, Minute 11 = 20 swings...), until you can no longer complete the appropriate number of reps within the given minute.