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

  • 13.9.2016 (sportplan) Workout

    warmup
    Running drills
    Dynamic stretch

    workout
    300m run
    20 kb snatch
    Tire drag

    AMRAP 15 minutes

  • 20 Minute EMOM Workout

    20 push press
    16 sumo high pull
    12 box jumps
    20 v-ups

  • Deads and Double Unders Workout

    Five Rounds for Time:

    10 Deadlifts at #185
    50 Double Unders

  • Weightlifting strength Strength

    • (1+1)-(1+1)-(1+1)-(1+1)-(1+1)-(1+1)-(1+1)-(1+1) of:
    BB Squat Snatch (3’’ pause) + Hang Squat Snatch
    Mantieni sempre la presa sulla barra anche nel riportarla a terra. Fai 8 sets partendo dal 60% 1RM e
    incrementando il peso di set in set sino a quando riesci a mantenere la presa sul bilanciere senza
    doverlo droppare.

  • CF402 WOD - Deadlifts Workout

    Warm up
    500m Row

    Mobility
    Hip/Hamstring Stretches on a 24" Box

    WOD

    A) Deadlift 3-3-3-3-3 (225lbs)

    ***Last Round is your heaviest.

    B) 15 min AMRAP

    6 DL (155/105 RX)
    9 Pushups
    12 Box Jumps

    This was a good workout... The box jumps are what really slowed me down.

    Score 6+8

  • Run & lift Workout

    Five rounds for time of:
    Run 400 meters
    145 pound Deadlift, 21 reps

  • Dodge Ball WOD Workout

    Warm up

    3 Rounds on the Flow Rider Surf Simulator
    (Beware of Whip Lash)

    10 Rounds Dodgeball 6 man Teams

    *** Must win all 10 rounds to qualify for WOD***

    We were the Cruise Champs...

    Not really an official Crossfit WOD but none the less we were all pouring sweat and worn out afterwards... 6 of the 10 games we played back to back.

    It was better then continuing to eat bad food haha.

  • Vacation WOD 2 Workout

    Warm Up

    200m Row

    WOD

    3 Rounds for Time:

    10 Push-ups
    20 Sit-ups
    300m Row

    Time 8:29

    Quickie but good Workout for a Cruise Ship

  • Soutu Workout

    Soutulaitteesta ohjelma 1:40/20 r...9

  • Vacation WOD 1 Workout

    Warm Up

    Tabata Style

    2x Each
    Butt Kickers
    Knee Highs
    Air Squats
    Jumping Jacks

    Mobility Work

    Duck Walks
    Forwards x2
    Backwards X1

    WOD

    4 Rounds for Time:

    8 Pushups
    8 Air Squats
    8 Walking Lunges

    Sprint Back to Starting Line app 20-25m

    Time 4:28

    Nice little vacation WOD