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

  • Total workouts of the week Workout

    Rest day, total workouts of the week 10 hours, x 5
    Week 1/3

    Strength & conditioning
    Metcon - 3
    Aerobic work - 1, 90 min
    Upper body strength - 1
    Squat - 1620 kg

    Gymnastics
    MU - 20
    BMU - 20
    BFLY - 120
    BCTB - 20 (singles)
    KCTB- 60
    HSW -

    Recovery
    Sleep, 8+ hrs/week - 2
    Avg. time to bed - 23.10
    Avg. hours asleep - 7 h 40 min
    Avg. cals/day - 2750

  • Duskien taival osa II Workout

    5 kierrosta.

    3 min töitä:
    - Echobike 10 cal
    - Tuplat 20
    - Skiergo loppuaika.
    1 min lepo.

    Tulos on kalorit skiergolla.

  • Gymnastics + conditioning + strength Workout

    135 min
    Warm up for 15 min

    1.MU
    - Drills
    - MU 15x1

    2.Back squat
    - Not done

    3.Conditioning
    EMOM30:
    1-2) Erg: bike - 25 25 25 23 23 23 cals
    3-4) 12 butterfly pull up + 10 BBJ + max reps KB FR lunges 2x12 kg
    - 3, 10, 8, 4, 6, 7 = 38
    5) Rest
    - HR 173/185

    4.Accessory
    3 rounds:
    12 lat pull down w/pause at chest - 25 kg
    12 side lat raise - 10 lbs
    12 ring body saw

  • Hello Shoulders Workout

    Pre-Wod:
    3-5 rounds warmup, increasing weight: 1 Press, 1 Push Press, 1 Push Jerk

    WOD:
    12min AMRAP
    3 Muscle Ups (3 Pull Ups + 3 Dips)
    12 Push Jerk (115/75)

  • Skill Work - 7.28.11 Workout

    2k Row - 1:50/500m pace
    200 Double Unders
    25 Chest to Bar Pull ups
    3x10 Tap-go Deadlifts (295lbs)

  • Kelly Workout

    5 rounds
    400m run
    30 box jumps 24"
    20 wall balls 14# 10'

    PR by 6 minutes, Even after doing the morning WOD before!

  • CrossFit Team Series 2018 - Workout 3 Workout

    Rx’d Workout
    21-15-9 reps for time of:
    Synchronized pull-ups
    Synchronized deadlifts
    Men use 225 lb.
    Women use 155 lb.
    Time cap: 45 minutes
    Tiebreak: None

    Scaled Workout
    21-15-9 reps for time of:
    Synchronized jumping pull-ups
    Synchronized deadlifts
    Men use 135 lb.
    Women use 95 lb.
    Time cap: 45 minutes
    Tiebreak: None

  • Weighted pull ups Strength

    5x5 heavy, 35-45% from bodyweight

  • 7-28-2011 Pool WOD Workout

    Team WOD - Station Rotation
    5 rounds with 1 minute rest between rounds (one round is a complete rotation through)

    1 Lap crawl
    1 Lap underwater
    1 lap crawl

    DL
    Box Jump

  • Ninjat 14-16v WOD Workout

    Joka alkava min 12 min ajan

    Odd: 1 legless köysi (tai niin ylös ilman jalkoja kun pääsee ja loppu jaloilla)
    Even: 8 pistoolikykkyä vuorojaloin