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

  • BS-Hang Snatch-Metcon Workout

    A.Back Squat
    *Set 1 – 5 reps @ 70-75%
    *Set 2 – 3 reps @ 80-85%
    *Set 3 – 1 rep @ 90-95%
    Sets 4-8 – 3 reps @ 85%
    Rest 2 minutes between sets.

    75kg-86-96-91-91-91-91-91

    B.Every 30 seconds, for 5 minutes (10 reps), complete:
    Hang Snatch x 1 rep @ 75%
    (perform from just above the knee)

    45kg, all reps successful

    C.Three sets of:
    Snatch Deadlift x 3 reps @ 110% of 1-RM Snatch
    Rest 45 seconds
    Strict Ring Dips x 10-15 reps
    Rest 45 seconds

    66kg, 15/15/10

    D.Three sets for max reps of:
    30 seconds of Pull-Ups
    30 seconds of Rest
    30 seconds of Burpees
    30 seconds of Rest

    12/13
    12/14
    11/14

  • Saturday Fun Day Workout

    30 x Snatches
    50 x Pull-ups
    30 x Thrusters

    Drop the bar once go run 200m for both barbell movements

    Drop off pull-up bar twice go run 200m

  • 10 min emom 3 x power clean Strength

    10 min emom 3 x power clean

    Add weight every set

  • 15-30-30 x3 Workout

    15 Squat Cleans, 95# (75#)
    30 Toes-to-Bar
    30 Box Jumps, 20"
    15 Thrusters, 85# (65#)
    30 Push Press, 35#
    30 Double Unders
    15 Muscle-Ups (Progression)
    30 Pull-Ups (Green Band)
    30 Burpees
    300m Walking Lunges, 35#

  • Crossfit Games 2012 - Regional Event 2 Workout

    Skill
    Gymnastic Movements on Rings

    Strength
    5x3 Front Squats 80kg (3mins rest)
    1x15 Back Squats 60kg

    WOD
    For time
    Run 1600m
    50 One-legged squats, alternating
    30 Hang Cleans (60kg)
    The run wasn't that fast since the squats from before fatigued my hamstrings really bad. Also the one-legged squats really killed my legs although they didn't take much time and I did about three no-reps. I used the women's weight for this one but it still it was hard and I split the reps into sets of five. Hard workout!

  • Pe 10.4.2020 Sali maastaveto Strength

    3 kierrosta:
    -maastaveto kumpparilla x20
    -polvennostot roikkuen x20
    -reverse hyper x20

    Maastaveto 4x4x85%

    Etukyykky 3x6 (joka sarjaan lisää painoa)

    Pystypunnerrus 5x10 (kevyt)

  • Deadlift decifit 6x3 Strength

    Decifit deadlift 6x3 reps

  • July 20, 2012 - Partner WOD Workout

    100 box jumps

    Teams of 2
    1 working at a time
    Non working partner holds a handstand. Switch when the handstand is broken.

    • Tried hanstand hold, then plank, then holding bottom of squat

  • July 19, 2012 Workout

    "Amanda"

    9-7-5
    Muscle Ups - subbed Chest to Bar pullups and pushups, equal number of pullups and pushups.
    Squat Snatch - PVC

  • 60 seconds Workout

    A.

    3 sets of the following:

    Strict Pull-Ups, 6-8 reps @ 30X0

    Rest 30 sec.

    Side Plank, 60 sec. each side

    Rest 60 sec.

    B.

    60 sec. push presses (65lbs)

    60 sec. rest

    60 sec. sit-ups

    60 sec. rest

    60 sec. goblet squats (25lbs)

    60 sec. rest

    3 rounds