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

  • Dead Lift 1 RM Strength

    Dead Lift 1 RM

  • Back Squat Workout

    New PR 75kg

  • Invictus October 6 2014 Strength

    Total 105 min
    Skillwork: HS/HSW practice for 10 min
    WU: 10 slamball, 10 pallonheitto ylös, 3x5 pallonheitto parille maasta selällään, 4 x 5-loikka, 10 askelkyykky, 5 jännehyppy

    A.
    Every 45 seconds, for 18 minutes (8 sets of each) perform the following:
    Interval 1 (45s) – Snatch Balance x 1 rep
    Interval 2 (90s) – Hang Snatch x 1 rep
    Interval 3 (135s) – Snatch x 1 rep
    Perform all movements at 75-80% of your 1-RM Snatch.
    30 32.5 35 35 35 37.5 37.5 37.5 :)

    B.
    Every two minutes, for 12 minutes (6 sets) of:
    Strict Shoulder Press x 4 reps @ 85-90%

    C.
    Complete as many rounds and reps as possible in 8 minutes of:
    3 Muscle-Ups > strict pull ups
    6 Ring Dips
    12 Kettlebell Swings (32/24 kg)
    Result_ 4 + 1 = 85 reps

    D.
    Three sets of:
    Weighted GHD Hip Extension x 8-10 reps @ 2013
    8x5 kg 2x8x10 kg
    Rest as needed
    Single-Arm DB Row x 10 reps each @ 2111
    8x35 lbs
    Rest as needed
    Weighted Plank x 45 seconds
    20kg
    Rest as needed

  • Deadlift/Box Jumpovers/KB Swing Workout

    5rds
    5 Deadlift (315#)
    10 Box Jump-overs
    15 KB Swings (2pd)

  • Get There Workout

    Pre-WOD: Find 1 Round Max Bench Press - New PR @ 95#
    -Max Reps @65% of 1 Round Max-24 @ 65#

    WOD: 3 Rounds For Time:
    -400 meter run with plate (45/25)/must be hugging plate
    - 50 squats with plate/hugging or on back
    - 50 lateral jumps over plate (or 100 jumps onto plate)

  • Personal Training Workout

    Learned the snatch and reviewed the dealift and clean at Crossfit BWI. Ready to start classes there!

    Did about 10 reps of power cleans at 135 lbs. Still gotta work on my flexibility every day.

  • Aten oma jumppa Workout

    3 kierrosta
    8sandbag over shoulder
    20m sandbag bear hug carry
    Pitkät huilit

  • Thursday Workout

    Chest to bar pull up, KB swing 10,9,8,7,6......
    For time 6:36 with 20kg kettle

    Front Squat - Max rounds in 20 seconds with 60 second rest
    8-7-8-8 @ 40kg

  • 2-position clean+ 2x jerk Strength

    1 aalto, Rivet polven päältä-lattiasta

  • Tornado Watch Workout

    Warmup:

    7x2 (2 powerclean/1 jerk) - maxed out at 105#

    Workout:
    800M Run then:
    - 8 min AMRAP
    - 8 hang cleans (95/135lbs)
    - 8 situps
    - 8 hand release pushups