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

  • Styrketrening Workout

    Benk :

    5x70 kg

    5x80 kg

    5x85 kg

    5x90 kg

    5x95 kg

    5x90 kg

    Power clean:
    5x60 kg

    5x65 kg

    5x70 kg

    5x70 kg

    5x70 kg

    To sett max hang ups 10 - 6

  • Open WOD 12.3 Workout

    -Buy In-
    2 Rounds:
    200m run
    10 Burpees
    20 mtn climbers

    WOD
    Reebok Crossfit Games Open Workout 12.3
    Complete as many rounds and reps as possible in 18 minutes of:

    15 Box jumps (M 24″ box / F 20″ box)
    12 Push press (M 115 lb / F 75 lb)
    9 Toes-to-bar

  • Coe - 1st attempt Workout

    Strength

    50 heavy Russians. - 1pd

    Wod.

    “Coe”

    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.

    He is survived by his wife Katrina Coe, two sons, Killian and Keith Jr., and daughter, Klover.

    Ten rounds95 pound Thruster, 10 reps #95, #65
    10 Ring push-ups

  • BJJ basics Workout

    Pedro veti butterfly guardista pari sweeppia ja kontrollointia. Lopuksi 4x5min sparrit

  • 09.19.12 WOD Workout

    3 RDS

    Run 800m

    50 superman’s

    50 abmat sit ups

    24:56

    Hate all these movements, so guess this was a good day for me to actually work on them. Felt good during the runs. Still burn out way to quick on the Abmats.

    After WOD Strength -
    Shoulder Press - Warmup - 10x45#, then 5x115#, 3x125#,1x135#, Failed 1x145#

    3x5 Squat @ 205#
    3x10 Mod HSPU from bar in Rack

    Bench Press - 10x135#, 5x185#, 3x205#. Didnt attempt one rep on this. Running short on time and wanted a spotter

  • WOD: 9/19 Workout

    Strength: 12 minutes to establish a 1RM strict weighted pullup
    Notes: The pullup should begin with a 3 second pause with the arms fully extended, hanging beneath the bar.

    -then-

    4 rounds for time of:
    5 Power Snatches (115/75)
    10 BB Step-ups 20″ (115/75)
    20 Lateral Burpees

    14:59 (65) - bw pull up

  • Walking lunge and DU Workout

    Five rounds for time of:
    15 Walking lunge steps, carrying a 95 pound barbell in the front rack position
    30 Double-unders

    65#
    Tuck jumps

  • Warfare Workout

    -7 X 3 Bench Press (75, 80, 85, 90, 95, 100, 105 - only got 1 at 105!)

    WOD: 12 Minute AMRAP

    -21 DU
    -15 HRPU
    -9 C2B

    I did 5+ rounds total--- but I messed up, thought it was 21 DU, 21 HRPU, 21 C2B, 15, 15, 15, 9, 9, 9, then repeat.... Didn't realize my mistake until I was doing my round of 9's and everyone was way ahead..

  • handstand pushups-kb swings- toes to bar Workout

    SKILL
    DU

    STRENGTH
    3x3 deadlifts (110 kg)

    WOD:
    8 minute amrap of:
    4 handstand pushups
    8 kb swings (1 pood)
    12 toes to bar

    4 rounds + 9 toes to bar

  • Ugly Cindy Workout

    7 Pull ups
    14 Push ups
    21 DU

    4 rds