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

  • 25.07.15 part two Workout

    After a 15min rest:

    For time:
    21 hspu
    15 75kg snatches
    9 muscle- ups

  • 25.07.15 Workout

    For time:
    21 one -legged squats
    15 75kg clean& jerks
    9 Muscle-ups

  • Max Wattage Ski Erg Workout

    3 sets of 10 pulls to find highest wattage on ski erg

    ~2min mobility between sets

    10min

  • 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