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

  • Fran Workout

    21-15-9
    65/95 Thursters (MOD: 45)
    Pull-ups (MOD: Green band)

    Last Fran was October 2012, I was 7:20 at 55#. My time was faster but I had to drop to 45# because of the injury.

  • woensdag Workout

    15-12-9-6-3 reps for time of:

    Chest to bar pull-up
    135pound clean and jerk
    Push up

  • Gymnastics + Hard routine Strength

    35 + 120 min
    Warm up for 5 min
    1.Gymnastics
    A. BMU practice for 15 min
    - 1 1 1 2 2 2 2 = 11
    B. Butterfly pull up practice for 10 min
    - 6 7 7 6 7 8 = 41 reps

    Hard routine
    2.Warm up: KB's & ball throws

    3.Weightlifting
    A. Split jerk
    2 x (2 x 75 %, 2 x 80 %, 2 x 85 %, 2 x 90 %)
    1 RM 70 kg

    4.Conditioning
    A. Warm up:
    2 sets:
    30 DU
    10 burpee
    Into:
    8 pull up
    8 TTB
    8 pull up

    B. Linna Masters karsinta, FT, cap 20 min:
    25 cal row
    25 m FR walking lunges @ 40 kg
    20 pull up
    20 TTB
    15 BFB
    15 clean & jerk
    100 DU
    15 clean & jerk
    15 BFB
    20 TTB
    20 pull up
    25 m FR walking lunges
    25 cal row
    Result: 13 TTB on the way back
    174/184

    5.Accessory
    A. 4 rounds:
    - 15 s. vipunostot sivulle, rystyset ylös - 1.5 kg
    - 15 s. pito, peukalot ylös
    rest 60 s.
    B. 4 rounds:
    - 15 s. vipunostot sivulle, peukalot ylös - 1 kg
    - 15 s. pito, kämmenet ylös
    B. EMOM12:
    1) 30 s. v-ups
    2) 30 s. hollow hold
    3) 30 s. side twists

  • Wallballs and rowing (main site FRIDAY 150612) Workout

    For time:

    • Row 2,000 meters
    • 50 wall-ball shots, 20-lb. ball
    • Row 1,000 meters
    • 35 wall-ball shots, 20-lb. ball
    • Row 500 meters
    • 20 wall-ball shots, 20-lb. ball

  • Vesta CrossFit 06.12.2015 Workout

    JT - In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan last week
    21-15-9
    handstand push ups
    ring dips
    pull ups

  • AMRAP Bodyweight Squats Workout

    Load up your bodyweight on the bar.
    Squat for an AMRAP

  • CW: 3.15.13 Workout

    Squats:
    5x3 across

    3 RFT:
    20 Front Squats @ 95#
    25 Double Unders
    15 T2 Rings

    Cash Out:
    50 Double Unders

  • 6/12/15 Workout

    50 double indeed
    40 OHS 45#
    400m run
    30 KBS 53#
    20 Elevated Ring Rows
    200m run
    10 Burpee T2B

  • WOD Workout

    4 RDS

    4 HSPU
    6 OHS 60/42,5kg
    8 K2E
    40 DU

  • Gymnastics Workout

    110 min

    1.Skill
    A. HSW practice for 20 min
    B. BMU practice for 50 min
    - Progressions
    - BMU 13 x 1 reps, 4 x 2 reps = 21 reps

    2.JG from 7.3.2018
    A. 3 rounds of:
    - 20 reps of each LYTP version
    - 20 sec hollow hold + 20 hollow rock

    B. 3 rounds of:
    - 45 sec floor planche lean w. ext. rotation
    - 1 UB round of gymnastics swimming