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

  • 2K Run Workout

    2000m Run
    Easy pace.

  • 2. ”Spin Doctor” Workout

    AMRAP 16:
    30 Double Unders
    15 Wallballs (20/14)
    30 Double Unders
    15 Kettlebell Swings (53/35)

  • NBT Workout

    Emom for 30'
    1.' 13/10 cal row
    2.' 20 DU + 8 pull ups (scale so that you at least 20" of rest)
    3.' 15 burpees

    Tämä on siis tehty jo kerran 21.1.

  • 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