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

  • 15.7.2015 Workout

    For time:
    Buy in 800m run
    3 rds
    21-15-9
    Kb swing 32/24kg
    Burbees

  • Clean and jerk Workout

    10-1 Power Clean (60/40kg),
    1-10 Jerk

  • Goodmorning Strength

    Goodmorning
    8x10r @ 30% from Back Squat 1RM
    1min Recovery

  • DB Bench (neutral grip) 4x5 Strength

    BB Back Squat 4x5
    DB Bench 4x5
    Extended Plank Hold (max 1 min)*

    *If you can hold for 1 min then reach arms further next round

    3.5-4min rounds
    25min

  • Emom 10 min 2 snatch Workout

    10min EMOM 2tempaus

  • Ski, Row and Run Workout

    30s at 60% effort warm up per partner on first station before beginning into workout.

    1.5 minutes : partner 1 work partner 2 rests
    0.5 minutes : transition time with partner
    1.5 minutes : parter 1 rest partner 2 work
    0.5 minutes : transition with partner or between stations

    2x per station - can you get as far on the second round? - then transition to next station

    record distance from second attempt at each station.

    24 minute workout + warm up and explanation = 30 minutes

  • 220615 Workout

    WOD:

    30 x backsquat 60/40kg
    30 x pullup
    30 x shoulder to over head 60/40kg

    20 x frontsquat 50/35kg
    20 x pullup
    20 x stoh 50/35kg

    10 x ohs 40/30kg
    10 x pullup
    10 x stoh 40/30kg

  • 5 - 3 - Fuel : Overhead Press Week 3 Strength

    set 1 x 8 superset with mobility
    Set 2 x 5 superset with mobility

    Work sets
    Set 3 x 3 - 4
    Set 4 x 2 - 3
    Set 5 x 1 rep max

    Superset with reverse BB lunges. Use same weight as what you just overhead pressed.

    4 min work sets
    20 min

  • Fitness/Performance Workout

    In teams of two, with only one person working at a time, complete the following for time:
    Run 800 Meters (as a relay)
    50 Strict Pull-Ups
    100 Push Presses (95/65 lbs)
    150 Alternating Reverse Lunges with a Kettlebell in Goblet Hold (24/16 kg)
    100 Push Presses (95/65 lbs)
    50 Strict Pull-Ups
    Run 800 Meters (as a relay)

  • AMRAP 10 min Workout

    AMRAP 10min:

    20 x DU´s
    15 x Thruster (Rx: 30/20kg)
    10 x T2B