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

  • CFPORVOO WOD 27.4.2021 Workout

    4 rounds
    300m run
    10 burpees

  • "MAUPIN" HERO WOD Workout

    4 Rounds for time:
    800m Run
    49 Push-Ups
    49 Sit-Ups
    49 Air Squats

    Background:
    Dedicated to U.S. Army Staff Sgt. Keith “Matt” Maupin, 24, of Batavia, Ohio, who disappeared on April 9, 2004, when insurgents south of Baghdad attacked his convoy with small-arms fire and rocket-propelled grenades. His remains were found on March 20, 2008. Prior to his disappearance, Maupin served as part of the 724th Transportation Company in Bartonville, Illinois.

    He is survived by his mother, Carolyn; father, Keith; a brother and sister; and many other friends and family members.

    The "Maupin" Hero WOD, created by Bare Hands CrossFit @barehandscf (Columbia, IL, USA) was originally programmed with 4 rounds of just a run and 2 minutes each of max push-ups and sit-ups. But this version, which they posted on YouTube, was later posted on the CrossFit Main Site as the workout of the day for Sunday, April 10, 2016 (160410).

  • GS day 1.3 Strength

    500m row/jog

    3 rounds of
    5 ploy push up
    5 ring row
    10 banded dead bug
    10 BB bench press

    Bench Press
    5x5@80% of 1RM
    2-3m rest b/w

    spend good amount of time doing warm up sets of:
    15, 13, 11 and 9
    If you're working out outside so keep rest fairly short. Think about this session as a bodybuilding like pump.

  • WOD Workout

    For time:
    10-8-6-4-2
    Squat Cleans @70/47,5kg
    5-4-3-2-1
    Rope Climbs

    Rx+:Legless Rope Climbs
    Option: 20-15-10-5 Goblet Squats for Cleans

    Timecap : 16 mins

  • Perjantai 23.4. Workout

    Every 2 min x 6
    Dual Kb Deadlift 6-6-9-9-12-12
    Dual Kb Clean 3-3-6-6-9-9
    Dual Kb Jerk 1-1-3-3-6-6

    5 Rounds for quality
    5+5 Kb Windmill
    10+10 Single arm chainsaw row
    15 Push Up/ Up down/ Burpee/ Up down/ Push up
    Rest 30s

  • Home WOD Hill sprints Workout

    10x Hill or stair sprints

    Recovery is a slow walk back.

  • Snatches, C&Js and C2B pull-ups (main site Friday 151106) Workout

    Complete as many rounds as possible in 12 minutes of:

    Men use 135 lb., women use 105 lb.

  • Thursday 22nd April 2021 Workout

    Strength

    3*3 snatch pull
    3*5 behind neck press

    Workout

    2 attempts to acheive your best time and weight

    400m run
    400m sandbag carry
    400m erg

  • 220421 Torstai B Workout

    B.
    every 2min for 4 rounds
    4-8 strict pull-up
    8 ring row

  • Tuesday Gymnastics Workout

    Gymnastic capacity
    Warm up after metcon
    2 rounds
    5 inch worm
    5 pike push ups
    10 alt leg bodyweight rdl
    10 alt leg v.ups
    :20 HS Hold

    Every min for 10 minutes
    4-6 strict hspu
    perform these hspu that way you are able to do 8+ reps when fresh. (meaning scale if you have to)

    Accessory Work
    Emom 12
    odd : 15 ghd sit ups / V-ups
    even : 10-15 kipping/butterfly pull ups