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

  • 11-24-12 Jamie Workout

    Metcon:

    8 Rnds: 10 Thrusters (95lbs), 10 Bar facing Burpees, 10 Pullups, 50 DUs (note: should be 10 Rnds)

    Time: 50:30

  • Running + Jacked gymnastics + strength Strength

    Morning: 65 min
    1.Warm up
    A. Run/walk for 8 min
    B. Running drills: 3 x 20 m high knees + butt kicks
    C. 2 x 100 m @ workout pace

    2.Main set
    A. 8x400m @ 1:35-1:40 pace
    Rest 1:30 between sets
    Times: 1.40, 1.39, 1.38, 1.38, 1.37, 1.34, 1.35, 1.32

    3.Cool down
    A. Walk for 15 min

    Afternoon 1: 95 min
    1.Own skill
    A. RMU practice for 35 min
    - Ring swings 4 x 5
    - Hips to rings 5 x 1
    - Jump turn 2 x 5
    - Partner assisted muscle up 5 x 1
    B. HSW practice for 10 min

    2.JG PP 20.8.2018
    A. Turkish Get-up
    10-8-6-4-3 unbroken sets on each arm. 2 minutes rest between sets. Ascending weight.
    Weight: 8, 10, 12, 16 (4+3 reps), 16 kg

    B. FD
    2 rounds:
    - 20 LYTP's
    - 20 scap pull-ups
    - 20 scap push-ups
    - 30s left side plank
    - 30s right side plank

    C. Core
    3 rounds:
    - 20 hollow rocks
    - 20 arch rocks
    - 20 supine leg raises
    - 40 supine heel touches
    - 90s rest

    Afternoon 2: 90 min
    1.Strength
    A. Back squat
    5x5 @ 82-83%
    3 Broad jumps after each set
    Rest AS NEEDED!

    2.Accessory
    A. 4 sets of:
    12 DB box step ups 20'' (heavy) - 30 25 25 25 lbs
    40m Double KB Front rack carry - 2 x 20 kg
    60s GHD Back extension hold
    Rest 60s

  • 6.4.2018 masters sm Workout

    lepoja

  • Metcon Workout

    24 Min E6MOM (ogni 6 min x 4 volte) of:
    Shuttle Sprint 100 m (4 x 25 m)
    One-Arm KB Swing Snatch Dx (32/20Kg) 8 reps One-Arm KB Swing Snatch Sx (32/20Kg) 8 reps Handstand Walk 20 m
    Shuttle Sprint 100 m (4 x 25 m)

  • Super Strength Training Thursdays Workout

    After a 5-6 week layoff to better handle the CrossFit Games Open, we are back to our 5 AM strength training regimen. This time, however, we're doing it all on one morning rather than Thursdays and Fridays, which is great with me!

    Strength Work

    Lower Body:
    Banded Box Squats
    1 Red Band, 1 Knot
    ~50% of 1RM (115 lbs^)

    ^Actual weight should've been 130 lbs but coach wanted us lower today to get form back in line.

    Lower Body Auxiliary Exercises:
    3x 10 Romanian Dead Lifts @ 135 lbs
    3x 10 Reverse Hypers @ 50 lbs

    Upper Body:
    Banded Shoulder Press
    1 Red Band, 1 Knot
    ~30% of 1RM (45 lbs)

    Upper Body Auxiliary Exercises:
    3x 8 Dumbbell Press @ 35 lbs/arm
    3x 8 Triceps Press @ 26 lbs/arm

    Heading back tonight at 5:30 PM for the MetCon. Woo hoo! Double WOD days!

  • Battlegrounds Workout

    FOR TIME

    • 50/40/30/20/10 Cal Assault Bike Row
    • after each set do: 10 very Strict Pullups and 20 walking lunges

  • 10 rft Cindy Workout

    10 rounds of Cindy
    5 pullups
    10 pushups
    15 squats

    previous best at 10 min flat

  • Bench Press Strength

    Build to Heavy Single  
    Then... 
    1 Set of Max Reps @ 80% Heavy Single

  • Cardio country Workout

    5 ROUNDS (37,5 minutes)

    ONE ROUND IS each station following:

    • 1 minute on
    • 30 seconds off to rest and change station

    STATIONS

    • Ski-erg (cals)
    • Assault Bike (cals)
    • Row (cals)
    • Burpees to Pullup bar (reps)
    • Double unders (reps)

    SCORE IS YOUR TOTAL PERFORMED REPS AND CALS

  • DB Over head lunges & pull ups Workout

    3rounds for time:
    - 15m lunges one hand db over head (right)
    - 15m lunges one hand db over head (left)
    - 15 pull ups strict

    M25/W16kg