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

  • Rush Workout

    A/
    21-15-9-3 Reps for Time
    Thrusters (1st Round @50kg, then 60kg, then 70kg, then last round @80kg)
    Calorie Row
    Burpee Over Rower

    TC:18'

    B/
    50 DB Push Press (2x22,5)
    *start with 7 T2B every minute *

    TC: 10'

  • 2 rounds Workout

    50 cal Air bike
    1000m Row
    50 Wallball (20lbs)

  • Sunday 6.9.13 Workout

    TBD Imported.

  • 2013 CrossFit Games Regional Event 6 Workout

    Pre-WOD:
    -1 Snatch
    -1 Squat Snatch or Snatch + OH Squat

    Wod-For Time:
    -100 II Unders
    -50 HSPU
    -40 T2B
    -30 STO (#160/100)
    -30 Lunges, alternating with barbell in front rack (#160/100)

  • Push Press Workout

    Push Press

    5 x 65k

    5 x 70k

    5 x 75k

    4 rounds
    20 x Push Press 45k
    5 x weighted pullups 15k
    carry 45k 50metres

  • CF Rush Workout

    3*
    3* Legless / 2* Legless
    10m HSW
    10* Sqt Clean 60/35kg
    10m HSW
    3* Rope Climb
    TC 35'
    3' rest BTR

    10/10 TGU Light KB

  • WITH PARTNER Workout

    WITH PARTNER

    AMRAP 15:

    20 SU

    15 Air Squat

    10 Box Jump

    --> One at a time completes one round and the other one rests

    3min REST

    AMRAP 15:

    12 cal row

    9 KB swing 12/16kg

    7 burbee

    --> One at a time completes one round and the other one rests

    The Result is the total of both amraps together

  • Aikaa vastaan: soutu - BikeErg / SkiErg - BikeErg w/lp-istumaannousu Workout

    Aikaa vastaan:

    • 500m soutu
    • 5 istumaannousu lisäpainolla
    • 50cal BikeErg
    • 5 istumaannousu lisäpainolla
    • 400m soutu
    • 5 istumaannousu lisäpainolla
    • 40cal BikeErg
    • 5 istumaannousu lisäpainolla
    • 300m soutu
    • 5 istumaannousu lisäpainolla
    • 30cal BikeErg
    • 5 istumaannousu lisäpainolla
    • 200m soutu
    • 5 istumaannousu lisäpainolla
    • 20cal BikeErg
    • 5 istumaannousu lisäpainolla
    • 100m soutu
    • 5 istumaannousu lisäpainolla
    • 10cal BikeErg
    • 5 istumaannousu lisäpainolla
    • 100m SkiErg
    • 5 istumaannousu lisäpainolla
    • 10cal BikeErg
    • 5 istumaannousu lisäpainolla
    • 200m SkiErg
    • 5 istumaannousu lisäpainolla
    • 20cal BikeErg
    • 5 istumaannousu lisäpainolla
    • 300m SkiErg
    • 5 istumaannousu lisäpainolla
    • 30cal BikeErg
    • 5 istumaannousu lisäpainolla
    • 400m SkiErg
    • 5 istumaannousu lisäpainolla
    • 40cal BikeErg
    • 5 istumaannousu lisäpainolla
    • 500m SkiErg
    • 5 istumaannousu lisäpainolla
    • 50cal BikeErg
    • 5 istumaannousu lisäpainolla

    Paino kommenttiin.

  • 2 Front Squats and a jerk Strength

    5 heavyish rounds of:

    For weight

  • 23.2. Workout

    15min AMRAP of
    45 sit ups
    30 single arm db hang clean n jerks
    15 goblet squats