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

  • CrossFit Total Workout

    3 attempt 1RM:

    Back Squat
    Strict Press
    Dead Lift

  • Front Squat Workout

    Work .on knees out

  • WOD Workout

    21-15-9

    Front squat 60/42,5kg
    High box jump

  • WOD Workout

    4 rds

    10 push-up
    10 ring-dip
    15 walking lunge SAOH 16 kg
    15 walking lunge SAOH 16 kg

  • Need new wings Workout

    10min AMRAP:
    Ring dips x10,
    Power clean x10 50kg

  • Deload day Workout

    Turkish get up (12kg) x5,
    Burpee x10,
    Pull up x15 (subbed with ring pull-up)
    4 Rounds for time

  • TWOD with Jamie Workout

    Push press (40kg),
    Pull ups
    x100,

    Power clean (40kg),
    Burpee
    x100,

    Wall ball (10kg),
    Box jump
    x100

    Run 800m
    For time

    In pairs, P1 does one exercise P2 does the other exercise. Must complete 100 reps (in any combination) in total before moving to the next set of exercises.

  • 12-18-11 The 60s Workout

    WOD:

    10 Rounds:
    60m sprints &
    HRPUs (20 reps)

    60M times (hand timed): 8.02, 7.99, 7.72, 7.88, 7.94, 8.03, 8.03, 7.99, 8.13, 8.09

    Note: ran on track and lower Abs still not completely recovered. Affected my times. Took about 2 mins between each round. My goal was to keep the 60 times pretty fast and intense.

  • BearFit Sat Ses - Team Chipper Workout

    In a team of 5, complete the following, dividing work equally:
    - 200 x double unders
    - 200 x front 30kg sandbag squats
    - 200 x 24kg kettlebell swings
    - 200 x 24kg Kettlebell SDHP
    - 250m 30kg Barbell OH walk
    - 400m 20kg plate (in each hand) farmers walk (using pinch grip)

  • Tabata This Workout

    Tabata intervals:

    Squats
    Row
    Pullups
    Situps
    Pushups

    Record lowest number of reps/calories & total

    14-6-6-14-8