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

  • TTP SPP 25.10.2016 S2 / week 3 Strength

    135 min
    WU for 10 min
    Skill: MU practice for 40 min
    Progressions
    Muscle up 9 x 1 rep

    1.Strength

    A. Back squat – 3 x 5 @ 82.5 – 85 – 87.5%, rest 3 – 5 minutes between sets
    Note. Last set AMAP (As Many As Possible). > 11

    B. Alternate
    B1. Strict press – 3 x 5 @ 82.5 – 85 – 87.5%, rest 2 minutes before B2
    30 31 32x6
    B2. Bent over barbell row (supinated grip) – 3 x 5 @ AHAFA (as heavy as form allows), rest 2 minutes before B1
    45 47 47x10
    Note. Last set AMAP (As Many As Possible) on both movements.

    2.SPP (Conditioning)

    A. 5 rounds for time
    12 front rack walking lunges @ 90/60kg (205/135lbs) > 45
    9 hang power cleans @ 90/60kg (205/135lbs) > 45
    6 shoulder to overheads @ 90/60kg (205/135lbs) > 45
    Timecap: 16 minutes
    Result: 14.55
    175/186

    3.Cool down
    A. 5 minute assault bike or row, HR (Heart Rate) < 140
    B. Thoracic Flow

  • Push press 1rm Strength

    Push press 1rm

  • AMRAP 4min Workout

    Muscle up

  • Lisäpainoleuka Strength

    Lisäpainoleuat
    5x2

  • smolov squat Strength

    day 16, 2x2 @ 100%

  • Back squat 10rm Strength

    Bs 10rm

  • CF LPR 20161027 WOD Workout

    13min AMRAP of:
    * 4 TGU
    * 12 T2B
    * 22 push-up

  • CF Open WOD 12.3 - When Numbers Lie Workout

    CF Open 12.3:
    18 Minute AMRAP
    15 Box Jumps (24")
    12 Push Presses (115 LBs)
    9 Toes to Bar

    5 Rounds plus 7 box jumps

    When Numbers Lie:
    I am very psyched with my performance today despite my numbers being poor. My ankle is still extremely swollen and it remains hard to walk, etc. I was NOT going to miss this WOD altogether, no matter what. So, I went into today thinking the following:
    * If it's just a bad day, I can get 1 box jump and submit 1 rep.
    * If it's a decent day, maybe I can get 2-3 rounds total

    Never did I think I would get 5+ rounds. My box jumps took 2+ minutes in each round. I had to get on the box and, then, step gingerly off the box to go again. It just took time ... and hurt like a you-know-what when I landed on that damn box.

    So ... long post short, my overall performance may suck compared to real CrossFitters but I was pretty pumped that I was able to push my ankle that hard for 18 minutes.

  • 8min EMOM Workout

    8min EMOM
    alt.
    30sec ME HSPU
    30sec ME DU

  • 2 clean + 1 jerk Strength

    2 clean + 1 jerk
    Drop from the top