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

  • Monster 48/2016 Workout

    Partner WOD

    4x6min AMRAP (2min rest)
    A)
    20 Cal Row
    20 KB Swings 24/16kg

    B)
    50m Pinch Grip Farmers Carry 2x20/15kg
    10 Burpee-Thrusters 42,5/30kg

    c)
    50 Double Unders
    20 Toes-to-bar

    D)
    30 Box Jumps
    20 Pushups

  • 'TwoKnee' Tuesday Workout

    Everyone work solo. Need: 1 TRX, 1 MiniBand, 1 Mat
    Get Mini-Bands on!
    Above Knee Cap
    25 TRX Hamstring Curls (knee drive to keep bands tight)
    20/per side Side Laying Clamshells

    Down on Ankles
    15/per leg Glute Kick Back to 5 or 7 o’clock (1:47 of video)
    15/per side Plank Leg kick outs
    15 Hollow Rocks – fight band tension whole time
    Band on Elbows
    10 Elbow Banded Push-ups
    10 TRX Bicep Curl

    Start over!
    AMRAP
    (1:47 of video:

    )

  • November Challenge 2.11 Workout

    CrossFit Jeppis November Challenge.
    Spend 10 minutes in squat every day! Not in one go if you can`t, but in sections throughout the day.

  • Tabata Tednesday Workout

    No more than 3 per station:
    Plyo Pushup
    TRX Credit Card Squat Hop (ninja quiet)
    DB Curl-to-press (m-30, w-20)
    Prisoner Lunge Pulse (switch legs each set)

    20s on:10s off
    6 sets per exercise (all 6 at one exercise before you switch)

    Time left= bonus tabata sets of burpees

    12min workout

    18min

  • Oh Pumpkin Pie! Workout

    EMOMx 3 rounds:

    1-KB Swing x15
    2-Inverted BW Row x10
    3-Side Plank Hold 25sec each side
    4-Side Mountain Climbers x30/ (30 climbers to left elbow then 30 to right elbow)

    All reps stay the same every round except for mountain climbers. Add 10 reps/side each round. Last minute of the last round record how many mountain climbers you complete.

    12min workout

    15min
    *any extra time in class= plank hold

  • "Partner WOD" Workout

    AMRAP 15min:

    I go, you go:

    3 DL
    3 Hang power clean
    3 FS
    3 S2OH

    (Rx: 42.50/30kg)

  • Bench Mark Prep day 1 Workout

    INtro:
    THE Benchmark part 1
    W 20#, M 30#
    Burpees thrusters
    Just 10,9 and 8 [6 minute cap - finish early? 1 x 0.10]
    9 minutes

    Half Class
    KB Swing x10
    BW Front Step up x10 per leg (20")
    Leopard Crawl x10 (2 steps forward 2 steps backwards =1)
    8 minute AMRAPretty

    2 minute rest between then switch -

    Other Half of class
    hollow rock x20
    Torsion x20
    TRX Row
    8 minutes AMRAPretty

    OUTro:
    THE Benchmark part 2
    W 20#, M 30#
    Burpees thrusters
    7,6,5...1 [6 minute cap - finish early? 1 x 0.10]

    40 minutes

  • ENDURANCE CLASS Workout

    Stop, Drop, Burpee
    CHIPPER- 23 minute cap

    100 Air squats
    90 Butterfly Situps
    80 second plank
    70 Alternating Lunges
    60 HR Push Ups
    50 Wall ball
    40 Pull Ups
    30 Double Unders (or 90 Single Unders)
    20 Alt KB snatch
    10 TTB

    ***Every minute on the minute, complete 3 burpees

    1 MINUTE REST

    5 minute AMRAP
    KB swing, American style

  • Midline work Workout

    3 rounds

    15-20 lying leg raises
    60-90 sec hoover
    10-20 windshield wipers (hanging)

  • 21-15-9 Workout

    21-15-9
    DL 185/125
    T2B
    With 400 m run after each round, including 9's