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

  • Endurance - team Workout

    In teams of 3 share the work. Complete as many rounds as possible in 40 minutes.
    208 cal row
    104 wall balls
    52 pull ups

    One works, other rests.

  • Monster 34/2016 Workout

    PartnerWOD
    For time:

    "Kelly"
    5 Rounds of
    Run 400m (together)
    30 Box Jumps
    30 Wall Balls

    rest 3min

    7 Rounds
    3 Forward Rolls
    5 Wall Climbs
    7 Toes-to-bar

  • Aux work Thursday Workout

    Auxiliary work after the strength supersets:

    -External rotator curl
    -Banded Pull-aparts

  • Power snatches Workout

    Based on days max power snatch.

    for time:
    18 reps with 60%
    15 reps with 65%
    12 reps with 70%
    9 reps with 75%
    6 reps with 80%

  • MetCon Workout

    6 rounds:
    45 sec Plank Up-Downs
    15 sec rest

  • November Challenge 27.11 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.

  • Barbell Festival Workout

    12 minute AMRAP:

    3 Snatches (50/30kg)
    6 Clean & Jerks (50/30kg)
    9 Chest-to-bar Pull-ups
    54 Double Unders

    From CrossFit Mainsite, 2015.11.06

  • Press 3x1rep Strength

    Press 3x1

  • DU KB RP Workout

    12min AMRAP
    20 doubleunders
    10 kb swings 24kg/16kg
    5 ring pushups

  • Functional 15/2016 Workout

    5 Rounds of:
    3min ON/3min OFF
    20 Double Unders
    10 Wall Balls
    5 C2B Pullups