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

  • V-Day WOD Workout

    WOD:
    -3 rounds for time:
    -15 Clapping push ups
    -30 Double Unders

    Post WOD:
    As Quickly As Possible:
    -15 Knees to Elbow
    -30 Sit ups
    -15 Knees to Elbow

  • Gymnastics + squats Strength

    120 min

    1.Skill
    A. Ring muscle up practice for 40 min
    Progressions
    6 ring muscle ups

    2.Strength
    A. Back Squat – Build to a 3 RM for the day within a 20-minute window. Rest 3-5 minutes between heavy attempts.
    > only 2 reps @ 90 kg, back pain

    3.Jonin HSPU-ohjelma, week 9 # 2
    A. 3 x 8-12 strict HSPU 2 abmats, rest 1.5 min between sets
    3*12

    B. 4 rounds as supersets, rest 2.5 min between sets
    B1. Strict press w/DBs x 16 reps (8/side), halfway walk 15 m w/DBs OH
    20 15 15 15 lbs
    B2. Weighted C2B, 3+ reps
    3*3*10 kg 4*10 kg

    4.5 min easy AB, TF

  • Ledesma Workout

    Complete as many rounds as possible in 20 minutes of:
    5 Parallette handstand push-ups (4 inch depth)
    10 Toes through rings
    20 pound Medicine ball cleans, 15 reps

    9 Rounds + 5 HSPU

    Lost to the fiance' on Valentine's day by 13 reps....

  • Midsection burner 2 Workout

    For quality, 5 rounds, 1min for each movement:
    * Wall climb
    * Hollow rock hold
    * Grasshopper
    * Strict T2B

  • The Chief Workout

    As many reps possible in 3 minutes of:

    3 Power clean (135#)
    6 Push up
    9 Air squat

    Workout is 5 rounds, 1 minute rest between rounds.

    Finished with 25 cycles + 3 cleans

  • modified linda Workout

    1-2-3-4-5-6-7-8 reps of

    deadlift @ 120kg (1,5 x bw)
    bench press @ 80kg (1xbw)
    squat clean @ 60kg (0,75 x bw)

  • 20 Thrusters 135/95# AFAP for time Workout

    20 thrusters 135/95# AFAP for time

  • CrossFit Total Workout

    CrossFit Total

    1Rm Backsquat = 140 PR (old PR was 135)

    1RM Shoulder Press = 70 PR (old PR was 65)

    1RM Deadlift = 245 PR (old PR was 225)

    Score is total weight of all 3 lifts = 455!

    I maxed out in all but the back squat. B/c of my knee, I still get nervous I will hurt myself. Ran 1.5 miles after workout!

  • Suopursu 2 Workout

    3 rounds for time:
    * run 600m
    * 50 squats

  • Valí Trozos Workout

    AMRAP 5 min
    - 10 back squats 95/65
    - 10 burpees

    Rest 1 min
    Tabata push-up

    AMRAP 5 min
    - 7 clean ball 20/14
    - 7 box jumps

    Rest 1 min
    Tabata sit-ups

    AMRAP 5 min
    - 5 dead lift 155 lb
    - 5 clapping push-ups

    Rest 1 min
    Tabata running with band