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

  • Nasty Girls Workout

    SWOD: take 10 minutes to find your one rep max Power Clean = 215 lb.

    Complete 3 rounds for time of:

    50 air squats
    7 muscle ups
    10 hang power cleans (135#)

  • Back Squats & Jumping Helen Workout

    Strength:
    - 4 x 6-8 reps of back squat, increasing weight (135#)

    WOD:
    - 3 rounds
    - 50 double unders
    - 21 kettlebell swings (40#)
    - 12 pull ups

  • CrossFit Totals Workout

    CrossFit Totals
    Max Back Squat - 245 lbs [-20 lbs from my previous PR]
    Max Shoulder Press - 140 lbs (PR by 5 lbs!)
    Max Deadlift - 325 lbs (Tied my current PR)
    Combine the sum of all three lifts to get your Total - 710, off my PR by 15.

    I didn't really feel I had the proper energy today, I couldn't perform properly for BackSquat and Deadlift, but then gain, its just one of those days I guess. The PR from Shoulder Press made me happy :D

  • Accessory work Workout

    3 rds:
    6-10 Ring dip
    Rest as needed
    6-10 Ring row
    Rest as needed

  • Extra Credit 07-10-2018 Workout

    World's Greatest Stretch x 30s each pose.

  • 24.1.2022 10 cal + 3x10 Workout

    10 cal assault bike
    3x10 hylje
    10 cal assault bike
    3x10 punnerrus
    10 cal assault bike
    3x10 vatsalihas
    10 cal assault bike
    3x10 penkkipunnerrus
    10 cal assault bike
    3x10 selkälihas
    10 cal assault bike
    3x10 hauiskääntö
    10 cal assault bike
    3x10 boksidippi
    10 cal assault bike

  • Tuesday 110726 Workout

    As many minutes as possible:
    1st min.: as many squats as possible (up to 60)
    2nd min.: finish remaining 60 reps with pull-ups
    3rd min.: as many squats (up to 60)
    4th min.: finish remaining 60 with push-ups
    5th: squats
    6th:pull-ups
    Etc etc..

    Basically have 2min to get 60 reps in of which the first min is as many squats as possible and then finish with either pull-ups or push-ups... alternating between the two. If you can't finish 60 reps in the two minutes then you are done.

    25min + 50 pull-ups

  • Aerobic work + gymnastics + conditioning + accessory Workout

    AM: 40 min
    60 s. run/60 s. walk
    5.5 km
    HR 122/147
    7.24 min/km

    PM: 120 min
    Warm up for 20 min

    1.MU
    - Drills
    - MU 20x1

    2.Conditioning
    AMRAP12:
    6 Devil’s press - 2x10 kg
    12 Toes to bar
    6 Double DB STOH
    12 Double DB squats
    6 Double DB box step overs
    12 Burpee over DB
    Reps: 3 rounds

    3.Accessory
    3 sets:
    8+8 sa. DB row - 35 lbs
    8+8 bicep curls - 25 lbs
    10 side lat raise - 10 lbs
    15 hollow rock

  • Nanorosso 05.12.2020 Workout

    For time
    800m run
    21 power snatch 50kg
    800m run
    21 clean and jerk
    800m run
    21 thrusters

  • Total workouts of the week Workout

    Rest day, total workouts of the week 12 hours, x 7
    Week 3/3

    Strength & conditioning
    Metcon x 3
    Aerobic work x 2 - 80 min
    Upper body strength x 2
    Squat - 1200 kg

    Gymnastics
    MU - 40
    BMU -
    BFLY - 95
    BCTB - 85
    HSW -

    Recovery
    Sleep, 8+ hrs/week - 4
    Avg. time to bed - 22:55
    Avg. hours asleep - 7 h 45 min
    Avg. cals/day - 2750