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

  • Optional accessory Workout

    Optional Accessory
    GYMNASTIC STRENGTH

    3-4 rounds, rest as needed between

    1) 15-30sec Ring Support
    2) 15-30sec Chest to Rings Hold (top of ring pull-up)

    RPE 3 to 4

  • Tabata Awesomesauce Workout

    "tabata awesomesauce"

    4 minutes of tabita's (20sec work, 10sec rest) of:

    Ring push-ups
    Box jumps at 24"/20"
    Shoot-throughs
    Air squats

    Keep track of lowest reps for each round
    Add up each lowest number for total number

    5-7-5-12= 29
    plus a 25# vest

  • Buddy suffering Workout

    Skill: deadlift. 3x5

    225-315-405-455-500lb (conventional)

    Finisher

    Ladder 10 to 1 of the following

    Deadlift ( 135/205)
    Toes 2 bar
    Power clean( 95/135)
    HSPU
    Legion run ( you are only running to the legion once... :). )

    Work with a partner. Both must complete the whole ladder before moving to the next exercise.

  • Pk-jumppa Workout

    Easy pace:

    5km Bike
    2,5/2km Row
    2km Run/Walk

  • Buddy suffering Workout

    Skill: deadlift. 3x5

    Finisher

    Ladder 10 to 1 of the following

    Deadlift ( 135/205) Ann and I used 155
    Toes 2 bar
    Power clean( 95/135)
    HSPU
    Legion run ( you are only running to the legion once... :). )

    Work with a partner. Both must complete the whole ladder before moving to the next exercise.

  • Sandbagga Workout

    http://crossfitsouthie.com/sandbagga-2

    Strength
    Clean and Jerk
    2-2-2-2-2

    Final weight: 155

    WOD
    5 Rounds
    200m sandbag run
    10 Clean and Jerks (135,95)
    Rest 1 Minute

    25 minute time cap
    You must rest one minute between each round. Your score is the total time, including the rest, that it takes you to complete the rounds.

    Level 2 – 4 rds (115,75)
    Level 1 – 3 rds (95,45)

    Had to use a 30-lb weight vest and a 15-pound sandbag.

  • Oma treeni 22.8.2019 Strength

    Shoulder press 5 x 3

  • Bench press Workout

    Monday 12th March 2018

    BENCH PRESS

    5-5-5

    Warm up and work up to three heavy set of 5 reps. You can build to a top set or perform sets across at the same weight, but all three sets should be “work.” The goal is no misses. Use spotters on all work sets.

    Post loads to comments.

    For Time:
    9 Thrusters 155/105
    15 Chest-to-Bar Pull-Ups
    6 Thrusters 155/105
    12 Chest-to-Bar Pull-Ups
    3 Thrusters 155/105
    9 Chest to Bar Pull-Ups

    Post time and Rx to comments.

  • amrap 10 pushpress sprint Workout

    95# pushpress max rep
    120 yard sprint

  • 3-15-2012 Workout

    21-15-9

    Deadlift (DL) #225/150(#135)
    Box Jump 30"/24"(20")