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

  • 4RFT 4 PPress, 8 OHS, 12 KBS, 16 Lunge Jumps Workout

    PP - 20kg
    OHS - 13kg
    KBS - 16kg
    Lunge Jump - BW

  • Crossfit CLE Workout

    WOD Strength EMOTM:

    2 Front squat 30kg
    EMOTM for 7 min
    2-4-6-8-7-3-2

  • Left Coast Invitational WOD #4 Workout

    21-15-9
    thrusters 75#
    run 200m

  • Running Workout

    Morning: 80 min

    TTP run program, week 1/6
    A. Warm up:
    A1. 5-minute easy run nose breathing
    A2. 20 lateral lunges
    A3. 20 long lunge elbow touches per side
    A4. 20 mountain climbers

    B. Main set
    B1. Alternate 15” run drill, 15” walk
    50% high knee, butt kick
    75% high knee, butt kick
    100% high knee, butt kick
    B2. Alternate 15” run fast*, 30” walk
    60% fast
    70% fast
    80% fast
    85+% fast

    C1. 3 x 1000m progressive, rest 2 minutes between runs > 4 x 1000 m
    Times: 4.39, 4.30, 4.20, 4.13
    C2. 3 x 200m. Rest 60 seconds between runs
    Times: 43.2, 39.3, 38.1

    D. Cool down
    C1. 5-minute light easy jog/walk with nose breathing
    C2. Finish with 1-minute forward fold

  • Roy Workout

    “Roy”

    5 Rounds for time

    15 Deadlifts 225/155

    20 Box Jumps 24/20

    25 Pull ups

    Tore during last 10 pull ups but pushed through to finish.

  • Good morning Christina Workout

    5 rounds for time:

    20 Pull-ups
    1 min spinning
    20 Sit-ups
    20 alternating lunches

  • RUN Workout

    3.47km
    Denkmalrunde

  • strict press 1rm 1 RM Strength

    strict press 1rm 1 RM

  • Dead Lifts & Box Jumps Workout

    For Time: 21-15-9

    Dead Lift (115)
    Box Jumps (18" - stepping)

    post workout: 5 sets of 2 reps for max benchpress (115, 125, 135, 145, 145)

  • Roy Workout

    “Roy”

    5 Rounds for time

    15 Deadlifts 225

    20 Box Jumps 24"

    25 Pull ups

    Got heavy at the end, but worst part was the pullups, i am still working on improving those.