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

  • 3x2min ON/2min OFF Workout

    3x
    2min ON/2min OFF

    Run around the box
    +
    AMRAP Burpees

  • NEED FOR SPEED Workout

    SPEEDS GOIN' UP, ON a TUESDAY

    Dynamic Track Warm up
    Running Mechanics combined with crab walk, leopard crawl, bear walks, duck walks, pig squats - any and all animal walks accepted
    10mins

    FIREDRILL PREP
    Arms only Ski | Ski
    Arms only Row | Row
    Skateboarder L | Skateboarder R
    15s on : 8s Transition
    You Go, I Go Format 2X on each machine before partners swap
    Clock set for 6 rounds of H1 :15 , H2 :05
    7mins

    CONDITIONING BENCHMARKING
    MAX WATT ROW/SKI | MAX SPEED CURVE in a 15s cap
    15s WORK : 20s REST
    Clock set for : 6 rounds of H1 : 15s, H2 : 20
    15s WORK : 55s of REST per machine
    6mins

    CHALLENGE ACCEPTED

    Parters set up stations & share equipment, stagger starting positions

    Box Overs 5 - 10 - 15 - 20 (total)
    High Knees 60 - 60 - 60 - 60 (total) (knees touch band at hip height)
    Slam Ball 5 - 10 - 15 - 20
    Hurdle Burpees 5 - 10 - 15 - 20 (total)

    Round 1 : 5 reps
    Round 2 : 10 reps
    Round 3 : 15 reps
    Round 4 : 20 reps

    example round for P1 : 5 box overs, 60 high knees, 5 slam balls, 5 hurdle burpees

    • 1 round counts as returning to your beginning exercise* After each round complete 0.03 skateboarder per side OR 100m Ski OR 100m Row

    27mins

  • 280717 Workout

    Conditioning
    10 Ring MU
    150 DU
    20 Squat Snatch (135/95#)
    150 DU
    10 Ring MU

  • "Single KB/DB DT" Workout

    Not for time!

    ”Single KB/DB DT” 5 rds

    12 Single arm KB DL
    9 KB Hang cleans
    6 KB push press

    -one round is when you have completed both sides.
    -use weight which you can move well. Focus on quality.

  • Overhead Burden Workout

    30 Min AMRAP
    400m Run
    16 KB Cleans 8/8 24/16Kg
    16 overhead lunges 8/8 24/16Kg
    12 C2B

  • 16.7.2017 Workout

    Amrap 20
    800m run
    50 DU`s
    500m rowing
    20 burpees

    just for sweat

  • Chipper for time Workout

    For time

    50 Front squats (from the floor)
    75 bar facing burpees
    100 Box jump overs

    L1: 60/40kg
    L2: 70/45kg

    "Goal" time 20 min

  • Endurance WOD Workout

    0-10 minutes AMRAP
    1000 meter row
    30 DB or KB squats
    30 pull-ups

    10-20 min AMRAP
    500 meters ski or bike
    50 T2B
    500 meter ski or bike

    20-30min AMRAP
    400 meter run
    21 KB swings
    7 push ups

    • if it's a big class people can start at different AMRAPs

  • 7.3.2014 Strength

    Shoulder press 4 x 8

  • 20min EMOM Workout

    20min EMOM

    5-15 Pullups
    10-20 Cal. Row
    5-15 Toes-to-bar
    5-15 Ring Dips
    30-50 Double Unders