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

  • test Workout

    fran Imported.

  • CrossFit Journal Fitness Test #4 Workout

    PreWod:

    -1 RM Max Snatch

    WOD:
    -1 RM Max Dead Lift followed by a max set of Hand Stand Push Ups

  • Vatsat Workout

    3 x 25 erilaista vatsaa kiertäen

  • "Sandy" Workout

    Pre-WOD:
    -Make Up any lifts you missed this week

    -CrossFit Journal Fitness Test #3
    --Tabata Air Squats (record lowest set of reps)
    --4 minutes of Muscle Ups (modified:pull ups & ring dips)

    WOD: "Sandy" for time:
    -26 Airdyne Calories
    -26 T2B
    -26 Burpees

  • competition Workout

    5 rounds
    20 goblet squats, 32kg
    10 c2b pull ups
    5 gto, 155#
    13:55

    plan was 3 minutes per round
    1 minute on each element
    earn time in the first two rounds.

  • practice Workout

    a) With a partner, each complete
    3 rfq
    15 cal row
    25 squats

    b) 1-2-3-4-5-4-3-2-1
    db squat clean, 45#
    weighted pull-up, 20#

    c) 10 min mu skill work - focus on sit & dip

    d) 15 minutes, 1rm snatch

    did a, b through 5, took off c and d

  • practice - day off Workout

    took the day off.
    this was the workout for the day:

    a) 2k Row, for time

    b) 3 RFQ
    6 DB Snatch (60/40)
    9 DB Thrusters (60/40)
    12 GHD Sit-ups

    c) In 20 minutes, complete
    Front Squat 3x3 (+2 / +5)
    3x max effort Ring Push-ups / Push-ups

  • mental toughness Workout

    10 rounds
    10 burpees
    10 pull ups
    50 double unders
    250m row

    29:07

    plan:
    3 minute rounds
    burpees :40
    pull ups :20
    double unders :50
    row 1:00
    2:50 total/round

  • Conditioning Workout

    15minute easy jog

    5 rounds
    10 pullups
    15 push press 35k
    20 Ab mat sit ups

    13:46mins

    10 Sand bag get ups (25K) each side

    3 x 10 Ring Dips

  • TTP Strength 15.9.2016 S3/ week 4 Strength

    Morning: 45 min
    WU for 10 min

    1.Weightlifting
    A. Suggested clean and jerk W/U
    Main set
    A. Power clean + hang clean – 15 x (1+1) @ 65%+ 1RM clean, EMOM (go every minute). Start @ 65%, move up on weight every 3 minutes if moving well on all lifts, otherwise stay with the same weight.
    45 47,5 50 52,5 55

    Evening: 120 min
    WU for 10 min
    Skill: BMU practice for 25 min
    Progressions

    B. 2-position snatch (snatch + hang snatch above knee) – build to a heavy single (1+1) for the day

    2.Conditioning
    A. Intervals – 22 x 90 seconds (33 minutes total) as follows: 70 sec on (alternate intervals in the following pace sequence: hard / moderate / moderate / hard) : 20 sec recovery (walk)

    Alternate between A1 and A2 between each interval (1 interval = 70 sec on : 20 sec walk = 90 seconds)
    A1. AMRAP (continue next AMRAP from where you finished)
    7 thrusters @ 40/30kg (95/65lbs) > 25 kg
    7 bar facing burpees
    7 power snatches @ 40/30kg (95/65lbs) > 25 kg
    7 pull ups

    A2. AMRAP (continue next AMRAP from where you finished)
    7 overhead squats @ 40/30kg (95/65lbs) > 25 kg
    7 toes to bars
    7 hang power clean and jerks @ 40/30kg (95/65lbs) > 25 kg
    7 box jumps 24/20″

    174/183

    3.Cool down
    A. Easy row or assault bike for 15 minutes, HR < 140