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

  • 8.6.2019 Workout

    3RFT

    750m Row
    500m Ski
    400m Run

  • Metcon Workout

    • WOD
    Prova uno dei WOD di gara
    Oppure:
    20 Min EMOM of:
    1st Min
    Movement A x reps
    2nd Min
    Movement B x reps
    3rd Min
    Movement C x reps
    4th Min
    Movement D x reps
    Seleziona 4 movimenti su cui desideria fare pratica e lavorali in EMOM alternato ad un pace
    submassimale per un tot di reps

  • Metcon strength Workout

    • 3 Sets of:
    Legless Rope Climb 1-2 reps + Rope Climb 1-2 reps
    1:00 rest
    Handstand Walks 15-30 m o Strict Handstand Push Ups 10-15 reps
    1:00 rest
    Toes to Bar 20 reps
    1:00 rest

  • Strength Workout

    • 12 Min E2MOM of:
    Ogni 2:00 x 6 sets:
    BB Front o Back Squats
    70% 1RM 2 reps

  • 5 girls in a sauna Workout

    With a partner
    Helen
    Rest 3 mins
    Elizabeth
    Rest 3 mins
    Fran
    Rest 3 mins
    Grace
    Rest 3 mins
    Diane

  • Row intervals Workout

    12 rounds. Row 500m.
    2-5s less than your 5km pace.
    Rest 30s btw rounds.

  • DU, DL and MU Workout

    20 Min amrap

    • 30 Double unders
    • 10 KB DL 2x24kg
    • 3 Muscle ups (rings)

  • Upperbody strength Strength

    3-4rnds

    8* dumbbell bench press
    10+10* db/kb row
    8+8* seated db press
    8* french press

  • "Jacinto Storm" Workout

    For Time:
    69 Double-Unders
    69 Air Squats
    69 Push-Ups
    69 Pull-Ups
    69 Wall Ball Shots 9/6kg (20/14 lb)
    69 Kettlebell Swings 24/16kg (1.5/1 pood)
    69 Deadlifts 43/30kg (95/65 lb)
    69 Double-Unders

    Background: Competitive CrossFitter, Jacinto Bonilla @crossfit1939 created this workout to celebrate his own 69th birthday in 2008 (born July 3, 1939). Every year since he then, Bonilla — a grandfather (of 12) — has added one repetition to his signature birthday workout, also known as the “Jacinto Storm.” And it’s gone viral, with CrossFit-ers around the world partaking in "Jacinto Storm" to honor the septuagenarian New Yorker."

    "Jacinto Storm is a remarkable feat for even dedicated CrossFit enthusiasts — let alone one with nearly eight decades on Earth under his belt. For this birthday workout, Jacinto gave final words of wisdom to nearly two dozen people (the majority of whom were approximately half of his age) who came to do the workout alongside him at CrossFit Hell’s Kitchen. “Don’t hurt yourself,” the bald-headed senior with a fuzzy white mustache and beard cautioned." -Today Show

    We first found this workout posted by CrossFit South Brooklyn @crossfitsouthbrooklyn. Jacinto also trains at CrossFit Virtuosity @crossfitvirtuosity.

  • Snatch complex Strength

    1 Power Snatch
    1 Power Snatch (Deep)
    1 Squat Snatch
    TnG