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

  • 3x1 Hang Squat Snatch Strength

    In 3 rounds find your 1 rep max for the day

  • Vesta CrossFit 09.15.2015 Workout

    2 RFT
    30 deadlift @40/25
    20 hang power cleans @40/25
    10 front squat @40/25
    then
    1k row

  • Endurance Workout

    In teams of three, complete as many rounds and reps as possible in 30 minutes of:

    300 Meter Row
    20 Wall balls (20/14 lb)
    10 Box Jump-Overs (24″/20″)
    rest

    Team members will alternate tasks, with only one member working at any one time. Thus, Athlete A will row 300 meters, Athlete B will perform 20 wall balls, Athlete C will perform 10 Box Jump-Overs, and Athlete A will rests – Then Athlete B will row 300m – and so on for 30 minutes.

  • Back squats Workout

    Back Squat: 3 sets of 10 working up to 10RM. First working set should be around 50% 1RM

    Metcon:

    12-9-6 of

    -Box Jumps (30/24)

    -Russian Swings (70/55)

    -KTE

    Score=10RM/Time

    PostWOD:

    400m cool down

    Hamstring and quad smash with bb or lacrosse ball

  • Performance Strength

    A.
    Every 3 minutes, for 15 minutes (5 sets):
    Front Squat
    *Set 1 – 3 reps @ 65%
    *Set 2 – 2 reps @ 75%
    *Set 3 – 1 rep @ 80%
    *Set 4 – 1 rep @ 85%
    *Set 5 – 1 rep @ 90%

  • EMOM x20 Workout

    EMOM x20
    (4 rounds: 45s./15s.)
    1. Max reps of Thruster (42.5/30kg)
    2. Max reps of DU's
    3. Max reps of Push ups
    4. Max reps of Russian swing (32/24kg)
    5. Rest

  • Always remembered Workout

    Teams of 2 (1 athlete works at a time)

    2001m Row (buy in)
    4 rounds:
    9 Rope climbing
    11 Bear complex (70/47.5kg)
    2977m Row (cash out)

  • 3 rounds Workout

    3 rounds:
    20 GHD sit ups
    25 GHD Back extensions

  • Valakyykky 3 x 3 Strength

    3x70%, 3x80%, 3x90%+

  • WOD 150916 Workout

    1 round for time of:

    • 10 rope jumps
    • 10 kneelings
    • 20 rope jumps
    • 20 burpees
    • 40 rope jumps
    • 40 sit-ups
    • 80 rope jumps
    • 80 flutter kicks
    • 80 rope jumps
    • 40 sit-ups
    • 40 rope jumps
    • 20 burpees
    • 20 rope jumps
    • 10 kneelings
    • 10 rope jumps