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

  • WOD Workout

    3 rounds for time of :
    3 Rope Climb
    10 Strict Ring Dip
    20 Box Jump @60/50cm

  • Strength Strength

    5x 2reps
    Heavy thrusters
    - from the floor

  • 2. Conditioning Workout

    For Time:
    21 – 15 – 9:
    Bike for Calories
    Thrusters (95/65)
    Directly into…
    15 – 12 – 9:
    Row for Calories
    Hang Squat Cleans (95/65)
    Directly into…
    12 – 9 – 6:
    Burpees over Bar
    Overhead Squats (95/65)
    Row for Calories

  • 1. Front Squat Strength

    3 Reps @ 82%
    1 Rep @ 87%
    3 Reps @ 82%
    1 Rep @ 90%
    3 Reps @ 82%
    1 Rep @ 93%
    Rest as needed between

  • C&J Strength

    C&J (Squat Clean)

    12 sets, rest 60-90sec between sets:
    1-6 sets: 2x C&J @70-74%, Drop and Go
    6-12 sets: C&J @74-80%

    Lift with good form and be fast!

  • Snatch Strength

    Snatch

    12 sets, rest 60-90sec between sets:
    1-6 sets: 2x Snatch @70-74%, Drop and Go
    6-12 sets: Snatch @74-80%

    Concentrate on your speed under the bar. Don´t go crazy with the weights! Drop and Go.

  • 1. Front Squat Strength

    3 Reps @ 80%
    1 Rep @ 85%
    3 Reps @ 80%
    1 Rep @ 88%
    3 Reps @ 80%
    1 Rep @ 91%

  • 2. Back Squat Strength

    5 Reps @ 80%
    2 Reps @ 83%
    5 Reps @ 80%
    2 Reps @ 86%
    5 Reps @ 80%
    2 Rep @ 89%
    Rest as needed between

  • Endurance Class Workout

    5 minute AMRAP
    Calorie Row

    5 minute AMRAP
    10 slam ball
    10 Box jumps 24/20”

    5 minute AMRAP
    DU (singles 2:1)

    5 minute AMRAP
    10 HRPU
    10 Ab mat sit-ups

    • 1 minute rest between each AMRAP
    • 1 Score =total reps across all AMRAPs

  • 5 rounds Workout

    Front rack lunge (with kb's) x12
    Deficit Hspu x10-8-6-4-2

    (Time cap: 8min.)

    *you choose weight/deficit
    *scale reps, if needed