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

  • 1-3-2012 Georgia Day 2! Workout

    8 Rounds

    8 K2E
    2 OHS #75 (PR on OHS Weight)
    20 DU
    2 Muscle Ups (6 dips with red, 6 pull ups)

  • Back Squat 1 RM Strength

    Back Squat 1 RM

  • 30v wodi Workout

    1900m bike

    30 push press
    9 bar over burpee
    30 wallball
    9 bar over burpee
    30 db snatch
    9 bar over burpee
    30 step back lunges
    9 bar over burpee
    30 thruster
    9 bar over burpee
    30 pull ups
    9 bar over burpee
    30 box jumps
    9 bar over burpee
    30 back squats

    1990m bike

    40kg barbell
    22,5kg db

    Timecap 30min

  • Aerobic work Workout

    75 min

    A. EMOM for 54 min (6 sets of):
    1.-3. min 18 cal assault bike
    4.-6. min 600 m row
    7.-8. min 300 m run
    9. min 30 DU
    142/170

    B. 20 min mobility work

  • 2015-02-09 Workout

    3 Clean and jerk
    3 Toes-to-bar
    6 Clean and jerk
    6 Toes-to-bar
    9 Clean and jerk
    9 Toes-to-bar
    12 Clean and jerk
    12 Toes-to-bar
    15 Clean and jerk
    15 Toes-to-bar
    etc….. Increasing by 3 reps per round
    AMRAP in 10 Minutes

  • Ke 30.4. Workout

    A)Voima
    10 kierrosta, 2min erät:
    6xback squat
    6xstrict chin up
    Siis ihan hirvee! Koko lepoaika meni aina painojen lisäämiseen Kuolema meinasi korjata. Vihaan tiukkoja leukoja!
    Kyykyt: 60, 60, 62,5, 65, 65, 65, 67,5, 67,5, 70 ja 72,5kg. Positiivista oli se, että uskalsin heti laittaa 60 enkä tehnyt ekoja sarjoja jollain 50kg.
    Leuat dorkasti taas paksuhkon kuminauhan kanssa ja selässä sitten ekat 5 kierrosta 5kg kiekko ja loput 5 kierrosta 7,5kg. Ihan älyttömän raskasta taas kerran.
    Onkohan mun soutukunto heikentynyt vai missä mättää, kun soutaminen on nykyään niin hirveetä enkä vaan jaksa vetää sitä helkkarin kapulaa. Töissä soutukonetta ei kyllä oo huollettu varmaan ikinä, vetoan siihen kun ei kulje
    5x1000m, 90s lepo:
    4:08, 4:08, 4:10 (buuhuuu), 4:06, 4:07. Ei vaan jaksa!

  • F.O.D 20120307 Workout

    S.W.O.D

    P.P. 5-5-5-3-3-3

    F.O.D

    For time:

    100 body punches
    100 face punches
    30 D.B. O.H. Lunges (Each)
    25 H.R.P.U
    20 Renegade (Each)
    15 Roll outs
    10 Box Jumps (High)

  • F.O.D 20120307 Workout

    S.W.O.D

    P.P. 5-5-5-3-3-3

    F.O.D

    For time:

    100 body punches
    100 face punches
    30 D.B. O.H. Lunges (Each)
    25 H.R.P.U
    20 Renegade (Each)
    15 Roll outs
    10 Box Jumps (High)

  • OLY OHS with a Row/WB/ring row Workout

    Mobility
    Hips legs and shoulders

    Strength
    Work up to either a max weight of OHS x15 or do max reps at bodyweight
    My 1 rep max back in November was 185. Tonight I did 175 x7! Stood up with my 8th rep but could not keep it locked out and had to bail! Still excited though!

    WOD
    3 rounds
    350m row
    20 wall ball
    10 inverted ring rows

  • Crossfit Games Open WOD 12.3 Workout

    18 minutes as many rounds as possible of:

    -15 box jumps (24"/20")
    -12 shoulder to overhead (115/75)
    -9 toes to bar

    For official rules on this WOD see this link:
    http://games.crossfit.com/workouts/the-open?#tabs-3