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

  • Fredag 5/10 2018 Workout

    A: E2M for 14min
    1 clean + 2 Push jerk
    Build up in weight for 7 sets

    B: : 4rft
    4 Box jumps
    12 pull ups
    200m run
    1min rest
    *Build your own height on the box jump and make it a challenge

  • Extra Credit 11-02-2018 Workout

    1 Round of:
    100 Banded Pull-aparts
    75 Banded Leg Curls each
    50 Banded Pull-throughs
    30 Reverse Crunches

  • Edurance WOD Workout

    Fran
    21-15-9
    Thrusters
    Pullups

    3 minute rest break

    Partner Core Wod:
    3rounds for time

    100 DU or Singles
    50 weighted Sit ups
    100 DU or Singles
    50 turkish get ups
    100 DU or Singles
    50 V- ups
    100 DU or Singles
    50 plank taps with a partner (partners both in plank position)
    100 Du or Singles

    • Both partners will do 100 Du or Singles
    • Core movements will be split each person will do 25 reps

    • One partner will work while other partner rest except for plank taps. You will both be tapping hands in plank position

    • If you plan to do "Crossfit Open WOD and Endurance WOD in same day feel free to substitute thrusters for a different movement in Endurance WOD. Also you can change Jump rope to a run/row/ski.

    Have a good workout!

  • Snatch complex, Halting and hang Strength

    5 rounds for a heavy quality 1RM (Bad form = no rep)

  • Friday 26th January 2018 Workout

    Gymnastics Skill

    EMOM for 15min:

    1, 10 kips on rings
    2, 5 muscle up transitions
    3, 30 sec hollow rocks

  • Wod 2.0 The Grip Test Workout

    For time partner workout
    4 rounds
    4 rope climb
    8 power clean (50 kg/ 35 kg)
    12 OHS (50 kg/ 35 kg)
    16 Deadlift (50 kg/ 35 kg)
    20 DU

    Time cap 20 minute.

  • Saturday Sweat Sesh West Mess Workout

    WARM UP
    8 mins

    5 mins set up and explain

    3 groups
    4 ppl per group
    10 min WORK : 2 mins REST
    results are collective
    total weight (lbs) + total distance (meters) X total reps = WINNER/GAGNANT

    CURVE CORE
    A) RUN (at least .75)
    B) Leg lowers (at least 200)
    C) Mball Ab Mat Sit Ups (at least 200)
    D) Nordic Curl (at least 200)
    CHOOSE YOUR TIMER (REPS or DISTANCE??)

    2 mins OFF

    ROW BRO
    A) ROW (at least 1500)
    B) Dbl DB Shoulder Press (at least 200)
    C) Rack Banded Bench Elevated Glute Press (at least 200)
    D) Hollow Rocks (at least 200)
    CHOOSE YOUR TIMER (REPS or DISTANCE??)

    2 mins OFF

    WE SKI
    A) SKI (at least 1200m)
    B) TRX Row (at least 200)
    C) KB GOB SUMO SQ (at least 200)
    D) Side Plank K2E (at least 200)
    CHOOSE YOUR TIMER (REPS or DISTANCE??)

  • Endurance Workout

    For 40 minutes, in teams of 2 share the work and complete as many rounds as possible. One works, one rests.

    “Military Cross Training revisited”
    500m ski
    2 rounds: 10 kb swings (24/16 kg), 10 wall balls (9/6 kg)
    750m run with sandbag
    2 rounds: 10 kb swings (24/16 kg), 10 wall balls (9/6 kg)
    1000m row
    2 rounds: 10 kb swings (24/16 kg), 10 wall balls (9/6 kg)

  • Polar Flexpress - RONCES Workout

    Sleigh rides and whip cracks will get you through this festive circuit!

    1. Polar Pump - 100/50lb Max rep test
    2. Flexpress Pull - Reindeer Harness Partner Pulls
    3. Sled Stock - Gather Inventory, almost departure time
    4. There is no I in TEAM, or in CRY, or CORE.

  • Lördag 10/2 2018 Workout

    A: partner wod
    20min amrap:
    Buy in: 2000m row
    5 DB power clean
    5 DB push press
    5 burpees
    Split the rowing as you like
    Alternate full rounds