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

  • Nada Más? Workout

    35 box jumps
    35 burpees
    35 sit ups (bumper 35/15)
    35 OHS (45/25)
    35 push ups(games)
    35 balanceos (55/35)
    35 handstand push ups
    35 pull ups
    35 rodillas a los codos
    35 levantada turca (30/20)
    35 sentadillas con salto barra (45/25)

  • modified amanda Workout

    7-5-3 reps of:
    muscle ups
    power snatch @ 50kg

  • CrossFit Games Open 12.3 Workout

    Complete as many rounds and reps as possible in 18 minutes of:
    15 Box jumps, 24" box
    115 pound Push press, 12 reps
    9 Toes-to-bar

    scaled to 95lbs by brand x

  • 11.20.12 Gauge Workout

    Front Squat 5-5-5-5-5 35x5-65x5-95x5-105x4-115x1 PR: Front Squat = 115

    Then,

    “The Gauge”

    For time

    500m row

    40 squats

    30 sit ups

    20 push ups MOD Knees

    10 pull ups MOD Blue band

    TIME: 5:55 (missed PR by 4 seconds)

  • 14012015 Workout

    AMRAP 20 min
    - Deadlift (110/80 Kgs)
    - Hand release burpee over the bar.
    - Sumo Deadlift High Pull (110/80 Kgs).
    - Toes to rings.

  • La 6.12. Workout

    A) 2xrive+2xtyöntö. Tangolla aloitus, 10 sarjaa.

    20, 25, 30, 35, 40, 45, 47,5, 50, 52,5, 55

    Rinnalleveto tuntui pitkästä aikaa hyvältä! Huippua, kun ei särje lonkkaan/selkään/reiteen/johonkin. Työnnöt ok, välillä vähän heikkoa alle meneminen.

    B) Amrap 15
    -250m soutu
    -15 punnerrusta

    Jännitin tätä vähän, koska tein ihan saman kesällä ja ikävää tietty jos menee paljon huonommin. Tää oli siis aivan mielettömän kiva tehdä!!! Oli hauska huomata, että pystyin tekemään ihan koko ajan ja soutuvauhdin ollessa n. 1:57 pystyi vähän jopa "huilaamaan". Tuloskin parani kesältä, silloin 7+250m+2 ja nyt 8+35m soutua :)

  • Fran Workout

    21-15-9
    Thrusters (95)
    Pull-Ups

    forgot when i did this but it was 4:52

  • 10 min AMRAP 3-5-7 Workout

    Nice and late, but better than nothing. HSPU started strong (able to get my head to ground on first two sets), but went downhill quickly. I have the swing down for KTE which I can hopefully apply to kipping soon.

    1 mile run to warm-up

    10 min AMRAP

    3-hspu
    5-kte
    7-kb swings (35)

    1 mile run to cool down

  • Squat stance deadlift Strength

    5 x 3

  • single leg jump Strength

    jump up onto the highest platform possible for you
    6/side