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

  • 3 sets for quality Workout

    3 sets for quality

    3 Rope climbs
    14 push ups
    20 hollow rocks

  • Amrap 10 Workout

    Amrap 10

    5 S2OH
    10 DL
    15 lateral burpees over the barbell

    -goal 4+ rds

    L1: 50/35
    L2: 60/42,5kg

  • 2-position Hang Clean Strength

    WEIGHTLIFTING

    2-position Hang Clean (above the knee, below the knee)

    Every 90-120sec

    1-3@ RPE 3
    4-6@ RPE 3-4
    7-9@ RPE 4
    10-12@ RPE 4-5

    Add loading after 3 sets.

  • 3 Rounds: Workout

    20 Barbell sidebend,
    20 Russian twist

  • Slightly modified CrossFit Teens workouts! Can you keep up???? Workout

    A. 3 rounds:

    15/12 cal row
    8 toes to bar

    TC 5 min

    Rest 3 min

    B. 3 rounds

    15 boxjumps ( 60/50cm box )
    8 ring dips / ring push ups

    TC 5 min

    At part A, if you complete 3 rounds before the 5 min TC, you can immediately start your rest. At five min TC, you have to rest, anyway. You can begin the part B immediately after your rest.

    The result is the time spent in part A + 3 min rest + the time spent in part B. If you did not make it in the cap, record the reps, too.

  • Modified "Ghost" Workout

    3-4 rounds (so its 12 or 16 minutes of working)
    1 min : rowing
    1 min : burpee
    1 min : double unders
    1 min rest
    Goal is to keep moving about 80% of max pace, so that 3 minute work doesent feel like you are surviving from this wod.
    You can count your reps if you are able to.

  • 30 Min EMOM Workout

    30 Min EMOM alternate
    1. 10 reverse flys (feel) 2x5kg or 2.5kg
    2. 30-50 DU's
    3. 15 hollow rocks
    4. 5-8 strict pull ups
    5. 10 OHS 40/30kg

  • Strict press 5-3-1 Strength

    5 reps @75%
    3 reps @85%
    1 rep @95% +
    -last set atleast 1 rep, if u feel it go for more.

  • Midline 3 rds for quality Workout

    Midline 3 rds for quality (not for time)

    Single arm farmers walk 60m /side
    Single arm front rack carry 60m/side
    Single arm OH carry 60m/side

    Rest 1 min between the rounds

  • 7.1.2019 Workout

    EMOM 16

    1 min : max distance HS walk
    2 min : 10 Box jumps 30/24"
    3 min : 15 Wallball 9/6kg