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

  • 5 Minutes Alone Workout

    Todays WOD consists of multiple 5 minute WODs and to really get into the groove of this 5 minute series of workouts with a minute or 2 between of rest we need a theme song and the title should give you a hint :)

    http://open.spotify.com/track/2YU7E1WqRKPq4ZZfhSD072

    WOD 1

    • 5min Double Unders

    WOD 2

    On the minute do 5 Cleans (60kg) and then count the number of double unders

    WOD 3

    5 rounds of

    • 1 minute Sledgehammer on wheel

    WOD 4

    • 5minute run with 24kg KB

  • Oma: kyykky+kv Workout

    Lämppä 15 min / 5 eri liikettä /1 min per liike

    20min/4 kierrosta:
    10* kyykky (27kg)
    15*linkkarit
    7* boxi hyppy
    20* lantion nosto

  • 10/9/8/7/6/5/4/3/2/1 Workout

    Pre WOD

    • 8km hardcore cycling

    WOD

    For time 10 rounds of 10/9/8/7/6/5/4/3/2/1 reps of:

    Post WOD

    • 8km hardcore cycling (with an extra 20kg of dog food on the bike)

    I did 32kg KB because 24 is for sissies :)
    Had to switch around the reps so that my last 2 round of Shoulder Press were actually 3 because of some waiting and sort of the same with back extensions and the KB but it's all good.

  • Del Workout

    Pre WOD

    • 8km lactic acid practice on bike

    WOD - For time:

    Post WOD

    • 8km lactic acid practice on bike

    Foot hurts after running yesterday so swapped for row 400m. My chest to bars were hmm well arms were so swollen I could barely get the chest to the bar the last 5 or so reps even though I went high enough my swollen biceps just made it impossible to make the bar so not Rx but I am very happy with my time.

  • Bodyweight Fran Workout

    21-15-9

    Pull-ups
    Burpees

    My first attempt and i died XD

  • Crescendo Workout

    Pre-Wod:
    -Find 1RM Back Squat: (215#)

    6 Minute Ladder:
    -1 Thruster 135/95
    -1 Bar Muscle Up (pull up/dip)
    -2 Thrusters
    -2 Bar Muscle Ups
    -3,3 4,4 etc...

    Post WOD: 15/10/5 Weighted Sit Up/Non-Weighted Sit Up

  • 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

  • UFT 251015 Strength

  • UFT 251015 Workout

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

  • Clean and Jerk Ladder Workout

    20 minutes C&J ladder with 60k where

    1st min = 1 C&J
    2nd min = 2 C&J
    3rd....

    Keep ging as long as you can . When cant complete the reps for that minute cut the reops in half and finsih the remainder of the 20 mins at that level.

    i got to the 7th minute, Carried on to 12 minute at 4 reps per min. Then dropped to 3 reps per minute to the end.

    69 reps.