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

  • 10 min 30 sek töitä/ 30 sek lepo Workout

    10min 30s töitä/30s lepo

    1. Etunojapunnerrus
    2. Tuplanaruhyppy

  • 6 x alkavalla 2 minuutilla 1 veto + 1 rinnalleveto riipusta + 1 työntö Strength

    6 x alkavalla 2 minuutilla
    1 veto + 1 rinnalleveto riipusta + 1 työntö, rakenna n. 80-85%

  • Day 05.1 Strength

    5x3 Power Clean to Push Press

    • Build up to 3RM

  • "Basic" vol. 205 Workout

    EMOM 30

    1. 8-12 US Swing
    2. 8-10 Ring Rows / 3-6 Pull-ups
    3. 5-10 OHS (light barbell)
    4. 20-40sec Hollow Hold
    5. Rest

  • Back squat Strength

    5x5 Back squat 75%

  • Weighted Chin Up Strength

    3x5 reps
    starting with moderate heavy weight and building up each set.
    Inside 10 min time cap 3 sets.

  • EMOM 20 min Workout

    1) 1-4 ring MU
    2) 8+8 landmine kneeling press
    3) 8+8 1-leg landmine RDL
    4) rest

    weight and difficulty per RPE 6

    Combine gymnastics skill with controlled strength work
    Build stability and movement quality under light fatigue
    RPE 6: Steady effort with consistent quality
    Choose reps you can repeat every round
    Prioritize smooth movement over intensity
    👉 “Quality creates consistency.”

  • 18 min 3 liikettä ja laite Workout

    18min

    2 seinällekävely
    10 kp tempaus
    15-20 puolilinkkari
    25/20 cal laite

  • Deadlift (2/8) Strength

    E2:30 x4:
    6 Deadlift

    RIR 2-3

  • 10.1.2020 Workout

    "Morrison"

    50-40-30-20-10 Reps For Time
    Wall Ball Shots 9/6kg
    Box Jumps 24"/20"
    Kettlebell Swings (1.5/1 pood)

    U.S. Army Specialist Scott Morrison, 23, of Blue Ash, OH, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, TX, died on September 26, 2010, from injuries suffered on September 25 when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised explosive device.

    He is survived by his father Donald, mother Susan, brother Gary, and sister Katie.

    The "Morrison" Hero WOD was first posted on the CrossFit Main Site as the workout of the day for Monday, July 4, 2011 (110704).