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

  • UFT011115 Workout

    Chipper
    - wall climb 5
    - burpee 10
    - pull up 15
    - db snatch 20 (15kg)
    - box jump 25 (60cm)
    - kb swing 30 (24kg)
    - hr push up 35
    - air squat 40
    - row 45 (cal)
    - skierg 50 (cal)

  • Invictus December 16 2014 + SJSP Strength

    105 min

    A. SJSP
    Week 2, day 3
    10x3x70 kg

    Event 7
    For max reps:
    3 Minutes of Shoulder to Overhead (205/135 lbs) > 40 kg
    Immediately followed by…
    Result: 28

    Event 8
    Three rounds for time of:
    5 Squat Cleans (205/135 lbs) > 40 kg
    50 Double-Unders
    Immediately followed by…
    Result: 7.19/10.19

    Event 9
    Four rounds for time of:
    6 Ground-to-Overhead (155/105 lbs) > 35 kg
    12 Chest-to-Bar Pull-Ups
    Immediately followed by…
    Result: 15.41/26.02

    Event 10
    Five rounds for time of: > 3
    30 Wall Ball Shots (20/14 lbs)
    15 Pull-Ups
    Result: 16.55
    Total time 42.57

  • Flight Simulator Workout

    ladder of UNBROKEN reps of Double Unders of:
    5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
    ONLY count the round and progress to the next if all reps in that set are done unbroken. This is a Met-Con WOD for time. MUST take a break inbetween each round. You can't just start banging out like 150 reps and say ok I'm on round 45 now, or something like that.

  • COE Workout

    OE: Army Sgt. Keith Adam Coe, 30, of Auburndale, FL, assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, WA, died April 27th, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device.

    Ten rounds
    - 95 pound Thruster, 10 reps
    - 10 Ring push-ups

    Score=Time

  • Viikko 2. PK treeni info Workout

    Muista tehdä PK-treenit peruskestävyyden sykealueella eli kohtuullisen matalilla sykkeillä. Perusohje on, että pitää pystyä puhumaan.

    Tavoitteena on saada viikon 2 PK treeneistä (A,B,C ja D) tehtyä kolme.

  • UFT 251015 Workout

    25-20-15-10-5 Reps For Time
    Skierg (cal)
    Thruster (40kg)

  • UFT 251015 Strength

  • Vesta CrossFit Workout

    AMRAP 10'
    10 thrusters @40/25
    12 back squats @40/25
    10 push ups
    then
    rest 2'
    then
    AMRAP 5'
    5 thrusters @40/25
    6 back squats @40/25
    5 push ups

  • Brunch of AMRAP Workout

    AMRAP 3'

    5x Box Jumps (40cm)
    5x PU

    1' rest

    AMRAP 3'

    5x Box Jumps (60cm)
    5x HSPU

    1' rest

    AMRAP 3'

    5x Box Jumps (75cm)
    1x Rope Climb

    • Total number of reps of each AMRAP. Sum all scores.

  • Met-Con 21102015 Workout

    Then, depending on your weaknesses, choose ONE of the following:

    5a. Met-Con
    25-20-15-10
    HSPU
    Assault Bike calories
    Push press 115/75lbs

    5b. Bitch Work
    AMRAP 20 minutes
    100 KB swings 53/35lbs
    100 Pistols
    Swim max pool laps in remaining time
    Score is total distance swam.

    5c. Accessory
    Accumulate 7 minutes of wall-sits at parallel – hands must stay above hips.
    Complete faster than weeks 1 and 3, and in less sets overall.