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

  • Endurance WOD Workout

    10 minutes with consistent pace:
    Bike for meters, every 500 m perform 10 m quadruped crawl.

    4 minutes rest

    10 minutes with consistent pace:
    Row for meters, every 400 m perform 12 KB swings (24/16 kg).

    4 minutes rest

    10 minutes with consistent pace:
    Ski for meters, every 400 m perform 10 goblet squats and 20 s passive hang.

  • OPTIONAL Workout

    3rounds:
    8+8 Db bench press
    8+8 suitcaise deadlift

  • Bench press Strength

    5 x 4 reps @ 55 kg

  • HERO WOD Workout

    Location: Wofford Benjo
    Time: NLT 0545
    Uniform: summer APFU and a water source
    Upon arrival, cadets will grab foam rollers or bands to conduct personal stretching before first formation in their assigned platoons.
    First formation NLT 0600

    Warm UP
    knee hugs ( 5X each leg)
    quad stretch ( 5X each leg)
    10 leg swings front and back each leg
    7 inch warms
    100 meter jog

    Lumberjack 20
    25min AMRAP
    20 Deadlifts w/ dumbbell
    20 KB swings
    -Run 400m-
    20 Thrusters
    20 Burpees
    -Run 400m-
    20 Pullups
    20 kettle bell jump overs
    -Run 400m-
    20 DB Squat Cleans
    -Run 400m-

    At 1:34 p.m., on Nov. 5, 2009, a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, Texas. He killed 12 soldiers and one civilian, and wounded 43 others.
    U.S. Army Spc. Frederick Greene, 29, of Mountain City, Tennesee, Pfc. Aaron Thomas Nemelka, 19, of West Jordan, Utah, Pfc. Michael Pearson, 22, of Bolingbrook, Illinois, and Spc. Kham Xiong, 23, of St. Paul, Minnesota, along with 11 of the wounded were active CrossFit athletes in the 20th Engineer Battalion

  • Warm up and strength Strength

    Warm up
    3 rounds
    20 dubs/40 singles
    10 seated dumbbell press
    10 passthroughs

    Strict press
    Every 1:30 x 5
    10 reps @ 40% 1 RM
    *weight stays the same throughout

  • Back squat 3/14 Strength

    Find 8RM @RPE 10/10
    Then 4x8 90%/8RM

  • VKO47 Treeni 2A Strength

    Takakyykky
    1 x 3 @63%
    1 x 3 @72%
    1 x 3+ @81%

    *Viimeisessä sarjassa tavoitteena vähintään kolme toistoa, mutta tee niin monta toistoa kuin hyvällä tekniikalla tulee.

  • Lauantain intervallit Workout

    6x3min on/1min off
    -alternate between A &B

    A) 10/7 cal ergo of your choice
    +
    AMRAP
    6 wall ball
    6 wall ball squat clean
    6 burpee

    B) AMRAP3
    6 Box step overd
    6 Front squats
    6 Push ups
    (Use 1-2 DBs)

    Post your total reps!

  • Back Rack Lunge Strength

    3 Rounds:
    10 Barbell lunge
    10 Hang power cleans
    5 box jumps

    Back Rack Lunge
    5x6 @55% of 1rm BS
    (3R+3L)
    rest 2 min

  • VKO47 Treeni 1A Strength

    5 x 2-position clean
    *Ensimmäinen toisto polven päältä
    *Toinen toisto lattiasta
    *painot tekniikka edellä
    *Lepoa noin kaksi minuuttia sarjojen väliin