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

  • Endurance Workout

    • 60 Min of:
    Row @ 60-70% MHR

  • Upper body Strength

    10 bench press - 5 chin ups x 10 rounds. 90 s rest between rounds.
    Completed in 24 min.

  • Outdoor training #05 & Live training #44 Workout

    Warm up 3 rounds:
    Lunge + hip push x 5+5
    Scapula push up + rotation 5+5
    Hamstring strech x 10+10
    Dead lift 5+5
    Plank rotation 5+5

    AMRAP 20 min, every 3 min 3 burpees
    Lunge + squat + lunge x 5+5
    Push up+shoulder tap+shoulder tap x 10
    Dead lift + row x 5+5
    Sit up + russian twist x 10
    Running/ Skipping/Jumping Jacks x 50

  • Warm up Workout

  • OPTIONAL Workout

    easy aerobic work 2-3rounds:

    20cal c2bike
    20cal ski
    20cal row
    20cal echo
    200m run

  • Strict Press Strength

    Build to a Heavy Single

  • HOME WOD 7 Workout

    WARM UP

    400 run or equivalent
    30 jumping jacks
    30 squats change foot stance every 10 reps
    20 Crab reach. (not same as crab toe reach)
    20 scorpio exercise on belly.

    STRENGTH/SKILL

    5x 10/ arm strict seated one arm press. ahap.

    rest 4min then...

    Bring sally up with standing strict press. Do the song once or twice if it was to easy. Once should already fry your shoulders.
    use lighter weight 5-15 kg. Try to push with no rest. It will hurt a lille.

    WORKOUT

    song wod:

    GHOSTBUSTERS  by Ray Parker jr.

    Jumping Jacks for entire song. Every time you hear "ghostbusters" you do a burpee.

    COOL DOWN

    5-10min calm breathing and stretch pecs.

  • The ultimate bear complex Workout

    Amrap 50min 50kg/25kg. Power clean/ front squat. Push press. Back squat. Push press. = one rep.

  • NCFIT METCON & PARTNER OPTION Workout

    WORKOUT
    AMRAP x 25 MINUTES
    50/40 Cal Bike
    25 Russian Swings (Athlete Choice)
    50 Walking Lunges*
    25 Box Jump Overs (20)

    *Each step = 1 Rep

    (Score is Rounds + Reps)

    PARTNER WORKOUT OPTION
    IN TEAMS OF 2...

    AMRAP x 25 MINUTES
    25 Russian Swings (Athlete Choice)
    50 Walking Lunges
    25 Box Jump Overs (20)

    *Partners perform the workout gauntlet style. P2 begins the Russian Swings immediately after P1 finishes. P2 cannot pass P1 in order of movements.
    **After each full round, partners will complete 50/40 Cal Bike. Alternate on the bike as needed.

    (Score is Rounds + Reps)

  • Friday 5th April Workout

    Strength: pull up programme week 5

    Wod: “Kelly “ 5RFT
    400m run
    30 BJ@24/20”
    30 wall ball

    Wod: don’t start to fast , use the first round as your pace setter for the next rounds. You should aim around 4-5 mins per round. So you will know whether to speed up or slow down after the first round