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

  • Pull ups Workout

    5 rounds NFT:
    5 strict pull up
    5 Kipping pull up
    5 butterfly pull up
    5 chest to bar

  • BASIC bodyweight Workout

    1-2-3-4-5-4-3-2-1

    Push ups
    Burpee
    Sit ups
    Air squats

  • STRENGTH 16072015 Strength

    Front Squat
    2 -2 -2 -2 -2 -2 @70%

  • Skills, Olympics & Strength Strength

    Total 120 min
    A.
    3 sets of: 10 HSPU, 10 T2B, 10 box jump, 10 lunges
    Skillwork:
    HSPU practice for 12 reps / 10 kg plates
    Pull up practice for 60 reps

    B.
    Jyrkin tunti
    1. Tempaus kapealla otteella
    15 4x20 3x20 2x25 2x27.5
    2. Clean & Jerk

    C.
    Weighted ring dip
    5x3x5kg

    D.
    3 sets of:
    Weighted GHD hip extension x 8 reps @2013 10 kg
    Weighted sit ups plate overhead x 15 reps 10 kg

  • Aerobic work Workout

    75 min
    Run 2 min/walk 1 min
    11.7 km
    HR 121/147
    6.31/4.53 min/km

  • Vesta CrossFit 07.06.2015 Workout

    5-5-5-5-5 deadlift @100/60
    then
    10 rounds
    1 step over the box @24/20 with @2x24/16
    10m walking lunges @2x24/16

  • WOD 150523 Workout

    17' #AMRAP of:

    • 10 burpees
    • 20 butterfly sit-ups
    • 30 alternating lunges
    • 100m run

  • CF LPR 150717 WOD Workout

    For time:
    * 15 C&J (60/45kg)
    * 100 DU
    * 15 C&J
    * 100 DU
    * 15 C&J

  • Invictus October 25 2014 Strength

    Total 90 min
    2 sets of: 10 thruster 15/25 kg, 12 KBS 20 kg, 14 lunges, 10 abs, 10 backs
    1 set of: 6 thruster 30 kg, 6 KBS 20 kg, 6 abs, 6 backs

    Workout of the Day
    A.
    Every two minutes, for 16 minutes (8 sets):
    Back Squat
    *Set 1 – 5 reps @ 55%
    *Set 2 – 5 reps @ 65%
    *Set 3 – 3 reps @ 75%
    *Set 4 – 2 reps @ 85%
    *Set 5 – 2 reps @ 90%
    *Set 6 – 1 rep @ 95%
    *Set 7 – 2 reps @ 90%
    *Set 8 – 1 rep @ 90%

    B, C and D.
    “The 2008 CrossFit Games…Minus the Hill…and compressed into 30 minutes”
    Against a running clock, perform the following for time:
    “Chest-to-Bar Fran” > Fran
    Complete rounds of 21, 15 and 9 reps of:
    Thrusters (95/65 lbs)
    Chest-to-Bar Pull-Ups > Pull ups
    Result: 7.20

    C and D not done.

    Rest until the clock hits 10:00, and then…
    Five rounds for time of:
    5 Deadlifts (275/185 lbs)
    10 Burpees

    Rest until the clock hits 20:00, and then…
    For time:
    30 Squat Clean & Jerks (155/100 lbs)

    E. Pull up practice for 15 reps.

  • Snatch work up Strength

    building to 1rm
    10- 5-5-3-1-1-1