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

  • Basicin leuanveto Workout

    8x OT75sek

    Rounds 1-4: 6 pull-up
    Rounds 5-8: 4 pull-up

  • MAYFLY PRO TRACK Workout

    A,
    Bench Press 1-1-1-1-1

    Use the heaviest weight you can for each set.
    Rest as needed between sets.

    Find a 1RM for the day.
    --then--
    4x 1 within 15% of your heavy

    B,
    3 rounds for time of:
    Partner A:
    21 Toes-to-bars
    Partner B:
    Bar Hang
    Partner A:
    15 Burpees
    Partner B:
    Plank Hold
    Partner A:
    9 Push Jerks, 84/57kg
    Partner B:
    Double Kettlebell Front Rack Hold, pick load

    Complete in teams of 2. You go-I go fashion, alternating exercises.

    C,
    3 rounds for quality of:
    16 Alternating Bird Dogs
    Lateral Raise Hold, pick load, 20 secs
    10 Scap Pull-ups

  • Bench press jugg 8 nr1 Strength

    A: 8min emom 3x Banded squat jumps
    B: Bench press 8x5@ 65%, sista setet Amrap
    C1: Hang Snatch pull 3x3
    C2: Straight bar over head triceps extension 3set
    D: Front squat 3x5
    E: Strict chin ups 3set
    D: Sled sprint 6x2x10m

  • Kettlebell Workout

    Partner Wod - I Go U Go
    4 min AMRAP 1.5 min REST
    1. Complex : 1 Snatch + 10 m OH Carry + 1 Thruster + 10 m OH carry / side (partner A completes a full round then switch)
    2. 10 m OH Lunges / side (partner A completes a full round then switch)
    3. Squat Clean
    4. KB Burpee
    5. AM Swing

  • "ADAM BROWN" (HERO WOD) Workout

    2 Rounds For Time:
    24 Deadlifts 134/93kg (295/205 lb)
    24 Box Jumps 60/50cm (24/20 in)
    24 Wall Ball Shots 9/6kg (20/14 lb)
    24 Bench Presses 88/57kg (195/125 lb)
    24 Box Jumps
    24 Wall Ball shots
    24 Cleans 66/45kg (145/100 lb)

    Navy Chief Special Warfare Operator (SEAL) Adam Lee Brown, 36, of Hot Springs, AR, was killed on March 17th, 2010 in Komar Province, Afghanistan, in a battle against heavily armed Mileitants.

    He is survived by his wife, Kelley, two children, Nathan and Savannah, and by his parents.

    The "AdamBrown" Hero WOD was first posted on crossfit.com as the workout of the day for Tuesday, August 20, 2010 (100810).

  • 23.8.2022 Basic Strength

    Bench Press

    8-8-8-8-8

    After each set 5+5 Dumbell Row

    Go Every 4:00

  • Friday 23rd March Workout

    Wod: in a 60 min window

    1: warm up

    1A: 10 mins to practice
    Open 18.5 movements.

    1B: 15 min Emom
    1: 15 AKBS@24/16
    2: 3 BMU
    3: 15 Burpees
    4: 3 rope climbs
    5: 15 box jumps@24/20"

    1C: 10 mins to practice your weakest movement

    1D: remaining time AMRAP
    stretch/roll/bands and prepare for 18.5!

  • Friday 13th April Workout

    Strength: 20 mins to find a 1rm OHS

    Wod: "Randy"
    75 power snatch@35/25

  • Friday 27th April Workout

    Strength 20 mins to establish a heavy complex
    1 snatch balance + 2 OHS

    Wod Half Mary 10 min AMRAP
    5 HSPU
    10 pistols
    15 pull ups

    Wod: we are doing half Mary to keep intensity high. Usually this would be a Wod to pace , but with only 10 mins attack it and move fast.

  • Friday 11th May Workout

    Skill
    8 min EMOM of HSPU

    Wod "Isabel"
    30 snatch@60/40

    Skill: work through progressions and then perform Emom with either HSPU or progressions.

    Wod: heavy snatches , usually this would be speed but I want you to aim for quality over speed this time.