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

  • RestDay! Workout

    RestDay!

    6:30 Core
    7:30 Basic Endurance

    15:00 Mobility
    16:00 Core
    17:00 Basic Endurance
    18:00 Mobility
    19:00 Basic Endurance

  • Perjantai 23.8. Workout

    Every beginning 90s x 7
    2x 5 burpee + 3 Power clean
    2x 7 burpee + 2 Power clean
    3x 9 burpee + 1 Power clean

  • Conditioning 22-08-2019 Workout

    5 Rounds of:
    Sled push x 18m
    5-10-5m Shuttle Sprint
    Rest 1:00

    4 Rounds of:
    Single Arm Farmer Carry x 36m each. Rest 60s.

    3 Rounds of:
    30 Banded Pull-throughs (ultra wide stance). Rest 60s.

  • Amrap 10min Workout

    3 x C2B
    9 x Push Up
    12 x Air Squat
    wear 10kg west if you can

  • BBB Workout

    1RM
    Squat Clean + Hang Squat Clean + Front Squat

    In teams of 4:

    10 rnds: 22 Wallball + 14 TTB
    then
    10 rnds: 22 KBS + 14 Box over

    Remaining time: burpees

  • 14.8.2019 Workout

    Metcon (10 Rounds for time)

    Every 3 mins

    12 Power Snatch 45/30kg
    12 Bar Facing Burpees

    Time for every round.

  • Unbroken 2019 qualifiers Workout

    0-8 Mins
    Row 1,200m / 1,000m (tiebreak after row)
    AMRAP
    8 c2b
    8 ohs 50/35kg
    8 hspu

    8-14 Mins
    Find max weight
    Cluster
    Thruster

    14-16 rest

    16-26 ( For time!)
    60 Double Unders
    6 dB step overs 2x22.5/15kg
    60 double unders
    12 dB step overs
    60 double unders
    18 step overs

    3 part workout. 2 heats if it’s a big class! 26 Min time Cap. Heat 2 on 5 mins until 31 mins

    Post scores in comments.

  • Conditioning 06-08-2019 Workout

    For time with a partner:
    50-40-30-20-10
    Calories Row
    Push-ups
    Anchored Sit-ups
    USA Swing @ 24/16kg

    • 20:00 Time Cap

  • 3 rounds for time Workout

    Row & Clean and jerk

    3 rounds for time of:

    Row 1000m
    15 clean & jerks

    60/40kg

    TC: 30 min

  • Strength 06-08-2019 Workout

    1a) Pull-up Clusters: 3 x 5-4-3 (10s). No rest.
    - Wide Grip + Wide Grip Chin-up + Close Grip Chin-up
    - Options: Add weight, bodyweight or partner Assisted

    1b) Rolling Triceps Extensions: 3 x 15. Rest 90s.
    - One DB weight across all sets.