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

  • Squat, Press, & Clean AMRAPs Workout

    A. Teams of 3, Complete AMRAP 7:
    30 Back Squats, 155/105
    30 Back Squats, 205/145
    AMRAP Back Squat in remaining time at 245/165
    divide the work amongst your teammates as you see fit

    3 minute rest

    B. Teams of 3, Complete AMRAP 7:
    30 Push Press, 135/95
    30 Push Press    , 155/105
    AMRAP Push Presses* in remaining time at 185/135
    *Must be a Push Press, not Jerk.
    divide the work amongst your teammates as you see fit

    3 minute rest

    C. Teams of 3, Complete AMRAP 7:
    30 Power Cleans, 135/95
    30 Power Cleans, 155/105
    AMRAP Power Cleans in remaining time at 185/135
    divide the work amongst your teammates as you see fit

  • Bench Press Workout

    Focus: Bench, take 10 minutes to get to 70% 1RM then

    4x6 @ 70% - 75% of 1RM

    Metcon: 15 Minute AMRAP
    15 Pull Ups L3, L2 Mod Pull Ups, L1 Ring Rows
    20 Push Ups, L2 & L3 mod from knees
    30 Abmat Sit Ups (all levels)

    Score = Rounds & Reps

  • Back Squat DAY! Workout

    Core:
    5 rounds:

    -10x hollow rocks

    -20 second hollow hold

    -Rest 60 seconds

    then
    back squat 3-3-3-3-3

    rest5'

    EMOM 10 MINS
    7 Back squats 65% + 1 broad jump

  • work on ! Workout

    For time, working on the odd minutes, and resting on the even minutes:
    100 chest-to-bar pull-ups
    95-lb. push presses, 125 reps
    95-lb. back squats, 150 reps
    Work from 0:00 to 1:00, rest from 1:00-2:00, work from 2:00-3:00, rest from 3:00-4:00, etc.
    Post time to comments:

  • 2/19/16 Workout

    Start up(14)
    stretch 4 mins

    choose one: 2 mins of running(400m) rowing(500m), airdyne, mountain climbers

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

    Power(16)
    floor/strict press 6x2
    halting dead 6x1
    box squat 6x2

    Metcon(13)
    4rds
    12 wallballs 20/14
    12 abmat sit-ups
    12 hrpu

    Metcon-comp(13)
    4rds
    12 wallball (12ft) 20/14
    12 ghdsu
    2 legless rope climbs

    Finisher
    2 min plank
    Stretch and roll

  • Intervals Workout

    00:00-06:00
    Rowing 9x20sec ON/20sec OFF

    08:00-12:00
    Shuttle Run 8x20sec ON/10sec OFF

    14:00-20:00
    Rowing 8x30sec ON/15sec OFF

    22:00-26:00
    Burpees 8x15sec ON/15sec OFF

    28:00-36:00
    Rowing 8x45sec ON/15sec OFF

    38:00-42:00
    Double Unders 8x15sec ON/15sec OFF

  • wod 180216 Workout

    30 hang power clean
    30 push ups HR
    30 sit ups
    30 power clean
    30 push ups HR
    30 sit ups

  • Fredag 10/2 2017 Workout

    A:
    C&J bygg upp till en tung 1a
    B:
    Front squat: 3-3-3-3-3 (bygg upp till tung 3:a)
    +
    AMRAP 12:
    15 Calorie Row
    12 box jump overs
    9 Clean and Jerks 61/40
    C:-

  • Assault bike / Row interval workout Part I Workout

    With an Assault AirBike or with a rowing machine

    0-6 min = 9 x 20 on : 20 off (seconds)
    --REST 2 min--
    8-12 min = 8 x 15 on : 15 off
    --REST 2 min--
    14-20 min = 8 x 30 on : 15 off
    --REST 2 min--
    22-24 min = 4 x 15 on : 15 off
    --REST 2 min--
    26-34 min = 8 x 45 on : 15 off
    --REST 2 min--
    36-40 min = 8 x 15 on : 15 off
    --REST 2 min--
    42-48 min = 9 x 20 on : 20 off

    Your score is the total amount of Calories

  • Måndag 2/1 2017 Workout

    Ny tid, ny strid! Crossfit Open börjar vecka 8 så vi har fram till dess att bygga upp arbetskapaciteten så mycket som möjligt. Fokus under den här tiden kommer inte ligga på styrka. Vi har även lagt till en C del vissa dagar för er som har extra tid och vill jobba lite mer på konditionen.
    A:
    Snatch 3x3 @75% 2x2 @85%
    B:
    Back squats: 5-5-5-5-5(Bygg upp till en tung 5:a)
    +
    10min amrap:
    3-6-9-12…
    Power clean 61/42,5kg/RKB swing
    TTB/Hanging knee raises
    C:
    KB Conditioning:
    20-40min emom:
    5 RKB swing
    Använd en kb där ni klarar av att utföra 15-20 lika kraftfulla svängar på raken. Välj själv mellan rkbswing, 1 arm swing eller kb snatch. Utför 5 swingar med max intensitet. Avbryt passet om ni inte får ner pulsen till prattempo innan det är dags att svinga igen eller om ni märker att ni inte klarar av att svinga med max intensitet längre.