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

  • Boxihyppy Strength

    Max boxihyppy

    (patjakasalle)

  • Team Kalsu Workout

    "Some call it the hardest CrossFit WOD ever. We did a version of it in the past with dumbbells and it was the only WOD in the history of Next Gen that I made the members completely stop... in the middle of the workout... which is saying a lot. Today we take our revenge on this monumental WOD by allowing two people to do it together. Instruction and modifications will be explained before the WOD." -- Eric Barber

    Original "Kalsu" WOD:

    On the minute, complete 5 burpees and perform max rep 135 lbs thrusters on the minute. The goal is to complete 100 total thrusters.

    *At the beginning of every minute perform 5 burpees, for the rest of the minute perform as many thrusters as you can during that minute. At the beginning of the next minute perform 5 burpees and then max rep thrusters and so on until you reach 100 total thrusters.

    Post the total number of minutes it took to reach 100 thrusters.

  • Mobility Workout

    Aloita vuosi kevyesti rullaillen pyhien jälkeen.

    Muista pitää lihakset rentoina ja keskittyä rauhalliseen hengittelyyn ja nauttia kehonhuolto hetkestä.

  • Back squat 5x3 Strength

    3-3-3-3-3

  • 2-14-11 Workout

    20 min AMRAP

    5 Thrusters 95/65

    7 Hang Power Cleans 95/65

    10 Sumo Deadlift High Pull 95/65

    100m run

    Then:

    75 sit-ups
    30 push-ups
    1000m row

  • 2-11-12 CFSC Friday WOD Workout

    Deadlift Fridays

    Tabata (16 rounds 20 seconds work, 10 seconds rest)

    Alternate
    Body Weight Deadlift: 5,5,5,5,5,5,5,5 @ 115
    Over the Bar Jump Burpees 5,5,5,5,5,5,5,5
    Lowest round score for each is your score.

  • WOD Lover: 12 min AMRAP Workout

    12 minutes to complete as many rounds as possible
    5 HSPU
    10 Hanging Power Clean 95 lb
    15 Box Jumps 24"

    Still struggling with proper technique on some of the Olympic and power lifts. Power cleans really slowed me down on this one.

  • 2-14-11 CFSC Monday WOD Workout

    20 min AMRAP

    5 Thrusters 95 lbs
    7 Hang Power Cleans 95 lbs
    10 Sumo Deadlift High Pull 95 lbs
    100m run

    True completion - 5 1/2 +2

  • 4mi Easy Run Workout

    Ran easy 4 mi in South Park to test out foot. Foot felt good. A little tightness at the beginning but it went away as it ran. Wanted to run more, but didn't want to push it.
    Time: 38:37
    Avg pace:9:39
    Calories: 571

  • Perjantai 27.4 Workout

    'Midline*
    Alternating On the Minute x 12
    Odd Minutes – 18/15 Calorie Row
    Even Minutes – Max Seconds in L-Sit