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

  • WOD TEAM (3-4) 130615 Workout

    For Time :
    ► 0050 Pull Ups
    ► 0400 m Run
    ► 0021 Thrusters
    ► 1000 m Run
    ► 0100 Push Ups
    ► 0400 m Run
    ► 0050 Pull Ups

  • Invictus August 8 2014 Strength

    Total 105 min
    3 sets of:
    4 strict pull ups, 6 HSPU, 8 box jump, 10 lunges

    Skillwork: BMU practice for 15 min, 6 sets, best red band :)

    A.
    Five sets of:
    Front Squat x 2 reps
    Rest as needed
    Loads per set (by %): 60, 70, 80, 85, 90

    B.
    Every 90 seconds, for 15 minutes (10 sets):
    Split Jerk x 2 reps
    (Pause
    for 2 full seconds in the receiving position before recovering – make
    notes and adjustments to your footwork and weight distribution)
    Loads per set (by %): 50, 55, 60, 65, 70, 75, 80, 85, 85, 85

    C.
    Complete as mnay rounds and reps as possible in 6 minutes of:
    10 Strict Handstand Push-Ups > seated DB press 25 lbs
    20 Ring Dips
    30 Chest-to-Bar Pull-Ups

    Results: 45 reps
    Avg/max HR 159/183

    Rest 4 minutes, and then…

    Complete as many rounds and reps as possible in 4 minutes of:
    5 Strict Handstand Push-Ups
    10 Ring Dips
    15 Chest-to-Bar Pull-Ups

    Results: 35 reps
    Avg/max HR 168/186

    D.
    Three sets of:
    Glute-Ham Raises x 6-8 reps @ 3011
    6 6 6
    Rest as needed
    Weighted Plank Holds x 60 seconds
    15 15 15 kg
    Rest as needed

  • Superkids 10-13 v WOD Workout

    3 kierrosta

    12 boxin yli burpee
    9 käsilläseisontapunnerrusta
    7 leukaa

  • Superkids 7-9v WOD Workout

    3 kierrosta

    7 boxin ylitystä kahvakuulan kanssa (nahkainen kuula)
    5 käsilläseisontapunnerrusta boxilta
    3 skin the cat

  • Weekly update, week 49 Workout

  • Vrijdag Workout

    Keuze uit 2 wod's

    ''De Klokov''

    Buy in: 100 KB Snatch 20/12

    Then 30 min Amrap:

    9 x Handstand push up
    11x Muscle - up / Pull up
    13 x KB Thruster 24/16
    15 x WallBall shot 10/6
    100 m Sprint

    But out: 100 double unders / 300 single unders

    OF:

    ''De Iwan''

    Buy in: 200 double unders / 600 singles

    Then 25 min Amrap:

    10 x Push up
    5x Pull up
    15 x Sit up
    100 m Sprint
    10 x Shoulder press 45/30

    But out: 150 Air squat

  • Superkids 7-9v taito Workout

    -Käsilläseisontaa seinää vasten ja ilman tukea
    -3 x max reps tiukkaleuka / koutsi spottaa
    -Käsilläseisontapunnerrus boxilta

  • 1-5-17 Workout

    M)
    3 x Reverse Banded Close Grip Bench Press
    20-19-18-17-etc. Push Ups

    50 x Banded Ring Muscle Up Progression
    50 x Banded Ring Skull Press

    F)

    11-1 x Banded Deadlift & Squat
    Everytime the band drops 50 Jump Ropes

    Emom 7
    30 sec work 30 sec rest
    Sandbag Deadlift
    Box Side Step Ups
    Goblet Squat

    50 x Russian Twist

  • 1-6-17 Workout

    M)
    3 x Chin Up
    20 - 1 Inverted Row

    F)
    40 x Banded Ring Dip & Ring Row
    4 x Circle Run
    30 x Banded Ring Dip & Ring Row
    3 x Circle Run
    20 x Banded Ring Dip & Ring Row
    2 x Circle Run
    10 x Banded Ring Dip & Ring Row
    1 x Circle Run

  • 1/6/17 Workout

    Start up(14)
    stretch 4 mins

    choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

    3rds
    8-12 walking lunge
    3-6 strict pull ups
    6-8 ghdsu

    Metcon/Metcon-comp(12)
    20-15-10
    reverse burpees
    pull ups
    cal row/airdyne

    4x1 bench or strict press(10)

    Finisher
    2 min samson
    50 cross crunch
    30 w raise