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

    AMRAP 20 min
    400 m Run
    30 Goblet Squat@24/16kg
    20 Box Jump
    10 CTB Pull Up
    Goal: 3+ Rounds

  • Strength Strength

    Deadlift
    3-3-3-3-3
    - deadstop btw reps
    - 2 mins rest
    - build to 80-85% and repeat the same weight for 4 more sets

  • Extra Credit 25-08-2020 Workout

    Banded Back Complex
    90s AMRAP each position – record total reps for each.
    +
    – Global Foam Roll Thoracic Spine x 60s each
    – Biphasic Half-Kneeling Pec Stretch x 60s each side.
    – Parasympathetic Breathing x 15-20 breaths – 3 seconds inhale + hold 1 second + 3 second exhale

  • Push Jerk Strength

    PJ (heavy): 3x2

  • Strength Strength

    Back squat waves: 6-4-2-6-4-2

  • TEAM WOD (15min) Workout

    In teams, accumulate as much calories as possible in 3min of:
    - Rowing
    - Assault bike
    - Ski
    - Skillmill Run (every 10m is 1cal)

    Rest 1min btw machines. Only 1 member works at a time.

  • 24.8.2020 EXTRA Workout

    4 RFT

    21/15 Cal Row
    12 TTB

  • Partner WOD Workout

    6 x Rope Climp total
    21 x sync Thrusters
    10 x sync Bar Facing burpee
    4 x Rope Climps total
    15 x sync thrusters
    10 x sync Bar Facing burpee
    2 x Rope Climp Total
    9 x sync Thrusters
    10 x sync Bar Facing burpee
    (42.5/30kg)

  • Cool down / omatoimi Workout

    2-3 min light cardio
    1:00 first rib lacrosse ball R/L
    2:00 banded Trap Stretch R/L

  • NBT Sweaty 45min WORKOUT ★ Workout

    E3MOM, for 45minutes, 3set of each

    1. Row 30/25 cal
    2. 50 DU + 20 WB
    3. Run 400m
    4. 15 C2B + 15 HSPU
    5. 8 box over burpee + 15 T2B