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

  • HSPU Workout

    10 sets for time:
    30% / max Strict HSPU

    (Time cap: 10min.)

  • 3 rounds for time Workout

    CONDITIONING

    3 rounds for time:

    Row 500m
    Run 400m
    20 GHD Sit-Up

    RPE 3-4

    Target <5min rounds, if not, tailor the distance and GHD rep scheme to fit your fitness level

  • 18.5.2019 Deload Cycle Workout

    Abs Workout

  • E4MOM x 7 (28min total) Workout

    CONDITIONING

    E4MOM x 7 (28min total)

    Run 400m + remaining time Row for calories.

    New round starts every 4th minute. No rest between rounds.

    Your score is total cal.
    Overall RPE 4

  • Strength 10-05-2019 Workout

    Strict Wide Grip Pull-ups: 4 x 5-6. Rest 90s.

    – Perform all sets with one weight or Bodyweight.
    – Option: Perform 5 x 5 – partner assisted.

  • AMRAP's Workout

    AMRAP 4:
    27 Calorie Row, 27 Burpees, 27 C2B

    Rest 4:00

    AMRAP 4:
    21 Calorie Row, 21 Burpees, 21 T2B

    Rest 4:00

    AMRAP 4:
    15 Calorie Row, 15 Burpees, 15 Pull-Ups

  • 1.Back Squat Strength

    6 Reps @ 67%
    3 Reps @ 72%
    6 Reps @ 67%
    3 Reps @ 77%
    6 Reps @ 67%
    3 Reps @ 82%

    Rest 1:00 between sets.

  • RestDay! Workout

    9-10 Basic endurance CrossFit
    10-11 Basic Endurance CrossFit
    11-12 Mobility

    16-17 Mobility
    17-18 Basic Endurance CrossFit

  • Optional accessory Workout

    Optional Accessory

    CONDITIONING

    For time:

    21-15-9 Wallball
    42-30-18 DU

    RPE 3

    Target: all sets unbroken

  • Skill Day Workout

    @Skillday

    Work on your weaknesses for 20-30min.

    3-5 rounds for quality, rest as needed, scale if needed. Check the videos.

    1) 10-20 Bar Hanging Hip Touches
    2) Banded Core Hold (5sec, 3-positions)
    3) 10-20 Hollow Pull-Down
    4) 2-3 set: Wall Climb + 10-20 Wall Facing Shoulder Taps
    5) 10+10 Banded Hamstring Curl
    6) 5+5 Single Arm OHS KB/DB