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

  • Accessory wod Workout

    • 3 Sets of:
    BB Deadlifts touch n’go 12 reps unbroken
    (120/85Kg o un carico compreso tra il 60-70% 1RM che ti permetta di fare 12 reps unbroken)
    1:00 rest
    One-Arm DB Rows 12 reps/side
    (Utilizza un DB il cui peso ti permetta di completare le reps unbroken)
    1:00 rest
    Handstand Walks 30 m
    1:00 rest

  • 9/22/17 Workout

    Open gym 4-7p

    Make up wod from this week or previous week or benchmark.

  • Shoulder press Strength

    4 x 8

  • Söndag smörrebrød Workout

    25 min emom

    1 min bike
    2 min snatch x 8 (45kg)
    3 min thruster x 8 (45kg)
    4 min farmer walk (120kg)
    5 min rest

  • Fran Workout

    21-15-9

    Thrusters 30kg
    Burpee over the bar

  • Snatch vko 5 Strength

    4x3(70-80%)
    3x2(80-90%)
    2x1(90+)

  • Snatch Strength

    Take 15 minutes to build to a heavy Snatch

    Let feel dictate the load. If you feel good, push the weight. If you feel a little slow or off, keep the weight light and work on speed and mechanics.

  • E2M Front Squat Strength

    Every two minutes, for 10 minutes (5 sets):
    Front Squat x 4 reps @ 85% of 1-RM Front Squat
    (no tempo prescription for these)

  • 3 rounds for time Workout

    30-20-10
    Walking lunge @ 45kg
    Burpee

  • 07.14.11 WOD Walk it OUT! Workout

    Squat challenge L9

    20 Min AMRAP:
    50 Double Unders Singles
    5 Wall Walks
    10 HR Pushups
    15 KB swings 1.5

    3 1/4 + 1WW

    I hated the shit out of this WOD. Its like someone asked me "Dave, what are you really shitty at in terms of crossfit" and then made a WOD featuring them. My wall walks were slow and my arms really struggled with the weight, and I'm still working on DUs. This was like eating my peas or something - I need to work on my most hated movements, even if I don't enjoy it.