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

  • Tuomionpäivä 2025 laji 2 row edition Workout

    8 rnds for time
    20m sandbag carry (75/50kg)
    500m row

    TC: 27min

  • Conditioning Workout

    75 min

    1.Aerobic work
    Walking for 40 min

    2.Conditioning
    4 RFT:
    50 air squat
    50 reverse lunges
    25 hollow rock
    25 arch rock
    15 push ups
    15 leg raises
    15+15 side plank raises
    10+10 cossack squats
    Rest 2 min between rounds
    Round times: 7.10, 6.55, 6.50, 6.40

  • Sunnuntaimetcon kaverin kans Workout

    3x
    800m juoksu (kauppakeskusten ympäri)
    40 wallball
    20 burpee box-get overs 100cm
    10 sandbag clean

  • Crossfit Games Open WOD 12.4 Workout

    Thursday 120315
    CrossFit Games Open 12.4

    Complete as many rounds and reps as possible in 12 minutes of:
    150 Wall ball shots, 20 pound ball
    90 Double-unders
    30 Muscle-ups

    240 Reps. Also known as "Karen w/ failed Muscle Ups"

    What the hell though, this has been fun.

  • Aerobic work + gymnastics + weightlifting + strength Strength

    AM: 40 min
    90 s. run/60 s. walk
    5.8 km, 6.57 min/km
    HR 120/156

    PM: 140 min
    Warm up for 20 min

    1.BCTB
    - BFLY x 30
    - BCTB x 30 (singles)

    2.WL
    A. Snatch from the blocks (just above the knee)
    4x2x70-75 % / "2 reps in the tank"
    New set every 3 minutes
    - 40 42 42 42 kg

    B. Snatch pull (normal tempo)
    4x3x "2 reps in the tank"
    New set every 2 minutes
    - 55 60 60 60 kg

    C. Snatch balance + OHS
    3x2+1x "2 reps in the tank"
    New set every 2 minutes
    - 40 42.5 42.5

    3.Accessory
    EMOM12:
    1. 8 Heavy hip thrust - 60 kg
    2. 16 Heavy goblet squat - 20 kg
    3. 30 s. Heavy weighted plank - 15 kg

  • Crossfit Games Open WOD 12.4 Workout

    12 minutes as many rounds as possible of:

    -150 wall balls 10' 20#
    -90 double unders
    -30 muscle ups

    For official rules on this WOD see this link:
    http://games.crossfit.com/workouts/the-open?#tabs-4

    Karen was a beast! First time through her and quads were screaming at me. 13 no reps. I really wanted at least 1 muscle up but just couldnt get through the first 2 movements fast enough.

  • Strength + aerobic work Strength

    135 min
    Warm up for 20 min

    1.Squats
    A. Back squat
    8x65 % - 57.5
    6x75 % - 67.5
    4x82-85 % - 72.5
    4x87-90 % - 77.5

    B. Front squat
    6x65 % - 52.5
    6x75 % - 60
    6x80 % > 60

    New set every 3 minutes

    2.Bench press
    5x3x75 %
    New set every 3 minutes
    - 42.5 45 45 45 45 kg

    3.Strongman
    AMRAP8
    10 m Sled push (heavy) - 30 kg (tekonurmella)
    20 m Heavy farmer's walk - 24 kg
    30 s. Rest
    Reps: 8 rounds

    4.Core and shoulder health
    2 rounds of:
    6+6 Heavyish kettlebell windmills -12 kg
    30 Hollow rocks
    30 GHD back extensions

    5.Aerobic work
    20 min easy bike

  • Elizabeth Workout

    FOR TIME
    21-15-9
    CLEANS 135
    RING DIPS

    5:51RX

  • CFW - 19Mar12 Workout

    Front Squat 5.5.5.5.5
    worked up to 205#x5 - I had to stop there, form went to crap. - PR over previous by 20#s for all 5 reps.

    then:
    Annie with a Run
    50.40.30.20.10
    Double Unders
    ABMAT
    200m Run between rounds “run where the dots are”

    annie with a run in 12:30 Rx

  • Total workouts of the week Workout

    Rest day, total workouts of the week 13 hours, x 7
    Week 1/3

    Strength & conditioning
    Metcon x 3
    Aerobic work x 3 - 100 min
    Upper body strength x 2
    Squat - 2500 kg

    Gymnastics
    MU - 40
    BMU -
    BFLY - 60
    BCTB - 55
    HSW -

    Recovery
    Sleep, 8+ hrs/week - 7/7
    Avg. time to bed - 23:20
    Avg. hours asleep - 8 h 25 min
    Avg. cals/day - n. 2860