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 08092016 Workout

    AMRAP 30 min in pairs of:
    From 0:00-3:00, perform 3 rounds of:
    - 3 pull-ups.
    - 6 push-ups.
    - 9 squats.
    - 2x10 m partner carry.
    From 3:00-6:00, perform 3 rounds of:
    - 4 pull-ups.
    - 8 push-ups.
    - 12 squats.
    - 2x10 m partner carry.
    From 6:00-9:00, perform 3 rounds of:
    - 5 pull-ups.
    - 10 push-ups.
    - 15 squats.
    - 2x10 m partner carry.
    From 9:00-12:00, perform 3 rounds of:
    - 6 pull-ups.
    - 12 push-ups.
    - 18 squats.
    - 2x10 m partner carry.

    ETC.

    Every 3 minutes add 1 additional pull-up, 2 additional push-ups and 3 additional squats.

  • 9/2/16 Workout

    Start up(14)
    stretch 4 mins

    choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

    3rds(8)
    10 air squats
    10 plank to bridge
    10 hollow rocks

    Power(15)choose one or two
    bench/strict 2x15
    deadlift 3x2
    overhead squat 3x2 w/2sec pause

    Metcon/*comp(9)
    amrap 9
    3 ohs 75/55-*95/65
    3 chest to bar/*bmu

    Finisher
    2 min couch per
    30 band pull aparts
    100 flutter kicks

  • Hero Wod Daniel 24082016 Workout

    For Time (cap: 25 min):
    - 50 Pull-Ups.
    - 400m Run.
    - 21 Thrusters 42,5/25 kgs.
    - 800m Run.
    - 21 Thrusters 42,5/25 kgs.
    - 400m Run.
    - 50 Pull-Ups.

  • 8/19/16 Workout

    Start up(14)
    stretch 4 mins

    choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

    3rds
    8 decline push ups
    8 bent over row
    10 v-ups

    Power(15)
    bench/strict 4x2
    front squat 3x4
    goodmornings 3x6

    Metcon/Metcon-comp
    3rds
    12 db pp 70/40 90/60
    choose one:
    200m run/.6 airdyne/300m row
    12 rev burpees

    Finisher
    2 min quad stretch
    2 min shoulder smash
    40 leg raise

  • Mamma-WOD Workout

    Kahvakuulailua:

    3x samaa liikettä 45sek töitä 15 lepoa

    1.Etuheilautus
    2.Maastaveto
    3.Rinnalleveto+työntö O+V
    4.Punnerrus kuulien väliin
    5.Pystysoutu

  • WOD 1782016 Workout

    "31 Heroes Wod Works 8-6-11" in partners.
    AMRAP 31 min of:
    - 8 Thrusters 45/25 - 30/15 kgs.
    - 6 Rope climbs.
    - 11 Box jumps 24"/20".
    ** 1 partner complete the AMRAP while another partner runs 400 m with a 9/6 kgs medball. After the run, partners switch and the second partner takes over where the first left off.

  • NRM+RPS - Pull #1: MS from DS Strength

    #Strength

    8 x 3 @ zone 1 (L) of:

    • BB muscle snatch from deep squat

    Based on Neural Ramping Method with Rep Performance Style (Christian Thibaudeau)

  • Room Service Workout

    For time 20 rounds of:
    * 5 push-ups
    * 5 squats
    * 5 sit-ups

  • 4-5 Rounds for quality and unbroken Workout

    *3 Snatch deadlift
    *3 Power snatch
    *3 Overhead squats
    *6 Weighted lunge
    *6 Back squats
    *10 GHD sit-ups

  • Misfit-training: 3 easy beautiful sets of CTB pull-ups Workout

    If you got 30 reps on the max set you should start this somewhere between 6-8. A pretty butterfly kip does not involve the psychotic flailing you see out the majority of crossfitters. Clean it up! Legs together, don’t break at the knee and send your feet way behind you. Also try to work on fluidity. We saw a lot of people holding on too long on the decent and eventually pumping out because of it. We will be adding a rep each week for a while so don’t bite too much off week 1. This is skill work, not volume work.