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

  • CrossFit Total Workout

    Back squat, 1 rep - 145#
    Shoulder Press, 1 rep - 65#
    Deadlift, 1 rep - 185#

  • Styrketrening Workout

    1000 m roing til oppvarming : 3:39

    Knebøy :
    5x60
    4x80
    5x80
    5x80

    Press:
    3x50
    4x50
    4x50
    4x50

    2x10 dips

  • Thursday 110714 Workout

    Three rounds for time of:
    50 pound dumbbell Waiter walk, 100 meters, Right arm
    30 GHD Sit-ups
    50 pound dumbbell Waiter walk, 100 meters, Left arm
    30 Back extensions

    Brukte 17,5 kg vekter

  • Angie Workout

    100 pull ups
    100 push ups
    100 sit ups
    100 squats

    15:28

    Gjorde bare 53 pull ups, 8 stk med strikk

  • Karen Workout

    “Karen”
    150 wall balls (20/15)

    to 12 foot target that is hard as hell

  • SWAT PT Workout

    All W/20# vest
    400M Run
    5 Pull ups
    15 HR Push ups
    30 Air Squats
    400M Run
    5 Pull ups
    15 HR Push ups
    30 Air Squats
    400M Run

  • First Responder Workout

    “First Responder”

    Dedicated to the memory of the 344 firefighters, 23 police officers of NYPD, and 37 police officers of the Port Authority who ran into a burning building when thousands were running out of it.

    4 Rounds, for time:
    25 Box Jumps (24″)
    25 Pullups
    25 Burpees
    25 Air Squats

  • Shoulder Press, Push Press, Push Jerk Workout

    Shoulder press 1-1-1-1-1 reps: 125
    Push press 3-3-3-3-3 reps: 145
    Push Jerk 5-5-5-5-5 reps: 145

  • The Seven Workout

    WOD - 7 rounds for time of:

    7x <a href='/journal/movements/74'>HSPU</a>
7x <a href='/journal/movements/30'>Thruster</a> (60kg/40kg)
7x K2E
7x <a href='/journal/movements/14'>Deadlift</a> (100kg/70kg)
7x <a href='/journal/movements/1689'>Burpees</a>
7x <a href='/journal/movements/467'>Kettlebell swing</a>s (32kg/24kg)
7x Pull-ups

  • Box Jumps, KBS, Push Ups Workout

    3 box jumps 30/24

    6 KBS 2/1.5p (MOD: Yellow KB/40#)

    9 Push ups

    Perform triplet of exercises as 3min AMRAP. 5 rounds. (Minute rest bet. rounds.)
    Start counting each round at the rep you left off with in the previous round.
    Afterbash: Mobility- The “Bretzel”

    First time using yellow KB, only 4# heavier than the orange. Tried to swing the Blue during warm up and could only go a little past half way.

    16 + 2 boxjumps = 290 reps total