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

  • Fredag 20/4 2018 Workout

    A: Every 90sec for 3 rounds
    1: Deficit Strict HSPU x5 @ 50A1
    2: In & out drill on rings x8-10(som en AB-roll out fast i ett par låga ringar. Skalas som en ring row genom att stå mer upprätt)

    B: 5rft
    5 renegade rows(L+R=1 rep)
    5 DB clean
    5 DB thrusters

  • Frogger Workout

    Warmup:
    250 m jog, then
    2 Rounds
    5x Bootstrapper
    6x Perfect Stretch
    7x Situp

    3 rounds
    5x Wall Squat
    10x Air Squat
    10x Jumping Squat
    20x Walking Lunge

    Rest

    4 rounds (:30 work, :30 rest)
    Frog Hop
    Rest
    4 rounds (:30 work, :30 rest)
    Split Jump
    Rest
    4 rounds (:30 work, :30 rest)
    Burpee

    Finisher
    5 min jog

  • Jacked gymnastics + conditioning + strength Strength

    140 min
    Warm up for 10 min
    1.Gymnastics
    A. Ring MU Skills
    - RS 3 x 5
    - HTR 6 x 1
    - Turn with band
    - MU assisted 5 x 1
    - MU 4 x 1 + 5 fails
    - Total of 9 MU

    B. Every 2 minutes for 10 minutes:
    20-30 Double unders - 20
    5 m HS Walk
    Times: 1.07 (2 sets), 1.10 (3 sets), 1.15 (3 sets), 1.15 (3 sets), 1.07 (2 sets)

    2.Weightlifting
    A. Every minute on the minute for 8 minutes:
    5 Clean and jerks @ 35 kg
    161/179

    3.Strength
    A. 3 sets:
    1-3 Slow Eccentric muscle ups - 3 3 3
    6 DB Bench AHAP - 30 30 30 lbs
    Rest 2 min

    4.Accessory
    A. 2 sets:
    8+8 KB Windmill - 6 6 kg
    10 KB Box step ups - 16 16 kg
    Row 500 m

  • AMRAP with pair 12min Workout

    With pair 10 Push-up, 5+5 Lunge, 150m run in 12min

  • AMRAP 7 min Workout

    AMRAP 7 min:

    Burpees

  • Fran Workout

    21-15-9
    65/95 Thursters (MOD: 45)
    Pull-ups (MOD: Green band)

    Last Fran was October 2012, I was 7:20 at 55#. My time was faster but I had to drop to 45# because of the injury.

  • woensdag Workout

    15-12-9-6-3 reps for time of:

    Chest to bar pull-up
    135pound clean and jerk
    Push up

  • Gymnastics + Hard routine Strength

    35 + 120 min
    Warm up for 5 min
    1.Gymnastics
    A. BMU practice for 15 min
    - 1 1 1 2 2 2 2 = 11
    B. Butterfly pull up practice for 10 min
    - 6 7 7 6 7 8 = 41 reps

    Hard routine
    2.Warm up: KB's & ball throws

    3.Weightlifting
    A. Split jerk
    2 x (2 x 75 %, 2 x 80 %, 2 x 85 %, 2 x 90 %)
    1 RM 70 kg

    4.Conditioning
    A. Warm up:
    2 sets:
    30 DU
    10 burpee
    Into:
    8 pull up
    8 TTB
    8 pull up

    B. Linna Masters karsinta, FT, cap 20 min:
    25 cal row
    25 m FR walking lunges @ 40 kg
    20 pull up
    20 TTB
    15 BFB
    15 clean & jerk
    100 DU
    15 clean & jerk
    15 BFB
    20 TTB
    20 pull up
    25 m FR walking lunges
    25 cal row
    Result: 13 TTB on the way back
    174/184

    5.Accessory
    A. 4 rounds:
    - 15 s. vipunostot sivulle, rystyset ylös - 1.5 kg
    - 15 s. pito, peukalot ylös
    rest 60 s.
    B. 4 rounds:
    - 15 s. vipunostot sivulle, peukalot ylös - 1 kg
    - 15 s. pito, kämmenet ylös
    B. EMOM12:
    1) 30 s. v-ups
    2) 30 s. hollow hold
    3) 30 s. side twists

  • Wallballs and rowing (main site FRIDAY 150612) Workout

    For time:

    • Row 2,000 meters
    • 50 wall-ball shots, 20-lb. ball
    • Row 1,000 meters
    • 35 wall-ball shots, 20-lb. ball
    • Row 500 meters
    • 20 wall-ball shots, 20-lb. ball

  • Vesta CrossFit 06.12.2015 Workout

    JT - In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan last week
    21-15-9
    handstand push ups
    ring dips
    pull ups