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

  • Metcon Workout

    4 x 60 sec of work/ 60 sec rest

    1. 10 db thruster 45/35 lbs + 5 m shuttle run
    2. row
    3. 9 hang power clean 70/50 kg + bar over burpee
    4. rest

  • WOD 30.7 Strength

    Back squat
    2 rounds:
    6 x 80%
    Rest 1:00
    4 x 85%
    Rest 1:00
    2 x 90%
    Rest 3:00

  • Workout 1 Workout

    Stamina
    Front carry 3x40m alt time with partner
    Farmers carry 3x80m alt time with partner
    One arm OH lunge walking 3x10+10 m
    alt time with partner

  • Workout 2 Workout

    Accessory
    3 rounds
    15 hr push ups
    15 kb swings
    15 ring row
    15 hollow rocks
    rest 2 min

  • Strength 11-11-2022 Workout

    Superset x 3 rounds
    Dumbbell Floor Press x 8-10
    Rest 90s
    Single Arm Tall Kneeling Band Lat Pull Down x 20/arm
    Rest 90s

    • Use last week as a guide for the DB weight and increase by 1 or 2 DBs.

  • Green 101021 Workout

    Partner WOD

    50 Cal.
    50 Wall Balls
    50 Partner Situps (ball over box)

    50 Cal.
    50 Burpee Box Jump Overs
    50 Partner Pushups

    50 Cal.
    50 Toes-to-bar
    50 Burpee over Partner (plank)

    50 Cal.
    50 DB Snatches 22,5/15kg
    50m SIngle Arm Overhead Walking Lunges
    +
    Max Cal. Until the clock hits 45min

  • WOD Workout

    AMRAP 7:00
    21/15 Calorie Bike/Row/Ski
    21 Overhead Squats @60/43kg
    21 Power Snatch

    Goal: 1+ rounds. Very hard effort. Loading should allow you to perform touch n go reps of snatch and sets of 7 on OHS.

    Extra:
    Banded Pull-Through: 100 Reps AFAP

  • RestDay! Workout

    6:30 Basic Endurance CrossFit
    7:30 Mobility
    8:30 Strict HSPU + Metcon ( 24.10.2022 )

    15:00 Strict HSPU + Metcon ( 24.10.2022 )
    16:00 Basic Endurance CrossFit
    17:00 Mobility
    18:00 Basic Endurance CrossFit
    19:00 Mobility

  • Front squat Strength

    4x8 (across) / rest 2-3min

  • WOD Workout

    Against a 5:00 Clock
    500/400 Meter Row
    Max Deadlifts @100/70kg

    Goal: Scale weight to allow 30+ Reps

    Extra:
    Jefferson Kang Curl: 3 x 3. Rest 60s
    - Light/moderate weight