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

  • triplet WOD 150904 Workout

    21-15-9 reps for time of:

    • BB deadlift (40/20 kg)
    • BB clean (40/20 kg)
    • BB push jerk (40/20 kg)

  • WOD 150819 Workout

    50-40-30-20-10 reps with rope jumps of:

    • push-up
    • sit-up
    • air squats

  • front squat Strength

    80-85% maksimista

  • Competition Workout

    A.
    Every 90 seconds, for 18 minutes (4 sets):
    Interval 1 – 1 Legless Rope Climb (15′)
    Interval 2 – 6/4 x (Muscle-Up + 2 Ring Dips)
    Interval 3 – Max Distance Handstand Walk in 45 Seconds

  • 20 min Rowing 30s on/30s off Workout

    20 minutes:
    Row intervals 30s on/30s off

  • Vesta CrossFit 09.07.2015 Workout

    LADDER 15'
    5 squat cleans @50/35
    5 burpees jumping over the barbell
    5 pull ups

  • Competition Strength

    B.
    Ten sets of:
    Back Squat
    *Set 1 – 5 reps @ 60% of 1-RM
    *Set 2 – 3 reps @ 75%
    *Set 3 – 1 rep @ 85%
    *Set 4 – 3 reps @ 80%
    *Set 5 – 3 reps @ 85%
    *Set 6 – 2 reps @ 90%
    *Set 7 – 5 reps @ 80%
    *Set 8 – 5 reps @ 80%
    *Set 9 – 5 reps @ 80%
    *Set 10 – 5 reps @ 80%
    Rest exactly 2 minutes between sets.

  • Strict pull up. Strength

    Tiukat leuat, kolme maksimisarjaa.

  • Partner Chipper Workout

    Partner Chipper

    1 Works 1 Holds in goblet squat 55/35
    -Reps do not count unless partner is in the hold position

    For Time:
    -100 Jump Squats
    -80 OH Walking Lunges 45/25
    - 60 Pulls Ups
    -40 HSPU
    -20 Per side Russian Twists (40 total – 45/25)
    -10 Tire Flips

  • WOD 150902 Workout

    45’ AMRAP with rope jumps of:

    • 10 burpees
    • 20 kneelings
    • 30 BB front lunges (30/16 kg)
    • 40 sit-ups
    • 50 air squats
    • 40 butterfly sit-ups
    • 30 DB walking lunges (12/6 kg)
    • 20 box jumps (60/40 cm)
    • 10 push-ups