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

  • RestDay! Workout

    RestDay!

  • WOD 29/10/21 Workout

    TEAM OF 2
    COMPETE AGAINST YOUR TEAMMATE
    FROM 0' TO 5'
    BOTH ATHLETE SET THEIR TIME TO BEAT
    2 ROUND
    10 BURPEES
    10 DOUBLE DB FRONT SQUAT 22.5/15 -15/10
    10 KB A.SWING 32/24-24/16
    FROM 5' TO 7' REST
    FROM 7' TO 12
    BOTH ATHLETE TRY TO BEAT THE EATCHOTHER TIMES
    FROM 12' TO 14' REST
    FROM 14' TO 16'
    BOTH ATHLETE SET THE REPS TO BEAT
    MAX WALLBALLS
    FROM 16' TO 18' REST
    FROM 18' TO 20'
    BOTH ATHLETE TRY TO BEAT EATCHOTHER MAX REPS

  • WOD Workout

    With a partner,
    AMRAP 20:00
    7 Hang Power Cleans @60/43kg
    7 Front Squats @60/43kg
    21 double under
    *One athlete completes a full round at a time

  • snatch grip jerk btn 2 rm Strength

    push jerk behind the neck with snatch grip. work up to 2 rm

  • 020421 Perjantai A Strength

    Power snatch
    5 x 2 @70-85% 1rm

  • Individual quarterfinal 2021 TEST 3 Workout

    For time:

    120 wall-ball shots
    120-cal. row

    20-lb. ball, 10-ft. target / 14-lb. ball, 9-ft. target

    Time cap: 15 min.

  • Active Recovery Workout

    Primary
    Swim 500 Meters at easy pace
    20 Min mobility work with resistance band and foam ruler

    Alternate to Swim
    20-25 Min Bike or Jog at a moderate to easy pace & 20 min mobility work with resistance band and foam roller

    OR

    Yoga 40 Minutes

  • Strength Workout

    Front rack reverse lunge
    Build up to heavy 8 reps (4/4) in 5-6 sets
    - alternating legs

  • 10.9.2022 Crumbl Workout

    For time:

    30-20-10
    Toes to Bar
    Front rack Reverse Lunge

    Directly into...

    3 Rounds:

    100 Double Unders
    30 Overhead Squat

    35/25kg

    ( 15 - 25 )

    • If we know that your toes to bar sets quickly drops off, let's break things up from the start. Sets of 5 or more reps works great. The best strategy for you will be the on that allows for the shortest breaks.
    • Lunges are slower movement so this is great place to catch the breath. Relax the fingers and let the bar sit high up in front rack position to make the weight feel as light as possible.
    • With there being 300 double unders in the back half this workout, taking intentional break may help keep you moving with minimal time between sets. Breaking every 25 - 50 Reps would work well here. -The overhead squat, even at light weight, will be grind. Try to hold on for bigger sets than you want to and work to keep the weight in the heels to avoid needing to regain balance in the feet between reps.

  • Stines first WODconnect WOD Workout

    800 m Row
    4 sled drag 125 lbs
    10 GHD Situps
    600 m Row
    6 sled drag 125 lbs
    10 GHD Situps
    400 m Row
    8 Sled drag 125 lbs
    10 GHD Situps