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

  • Conditioning Workout

    For time:
    200cal Assault bike
    200cal Row
    200cal Assault bike

  • Double KB work Workout

    5 rounds

    5 - Deadlift @185
    5 - Double KB swings @ 53
    10 - pullups
    10 - GHD
    20 - Double Unders

  • 27.9.2022 Puijo, Unbroken Workout

    40 Minuuttia

    3 - 4 kovaa vetoa alhaalta ylös. Sisältää myös loppupäässä vauhtimäen alla olevat portaat.

    Tai Wodi ( ei molempia )

  • hmm it's friday Workout

    3x
    10 ring rows
    20 lunges
    30 hops

    800m Run
    Katie: 8:35
    Donna: 7;10

    12-10-8-6
    Renegade man makers
    200 m run
    Katie: 25:50
    Donna: 20:11

  • Assault Workout

    Pre-WOD:
    -3X: -5 Power Squat
    -5 Snatch Balance
    -5 O/H Squat
    - 5 Push Up
    - 5 Dislocations (PVC)

    OTMEM for 10 Minutes:
    -1 Snatch + 2 O/H Squats (stayed at 95 lbs...need to improve)

    2 Rounds For TIme:
    -50 II Unders
    -25 KB Swings (70#)
    -50 Air Squat

  • crossfit invitational workout 1 Workout

    STRENGTH
    'Gwen'
    15 C&J for load 50 kg

    3x3 squat cleans 80 kg (3 mns b/t sets)
    reps were completed unbroken

    WOD
    For time:
    12 thrusters 40kg
    12 box jumps (71cm)
    9 thrusters 50kg
    9 box jumps (71cm)
    6 thrusters 60kg
    6 box jumps (71cm)

    my quadriceps were pretty fatigued from the c&j and squat cleans! 1st set of thrusters was unbroken, 2nd was broken to 6-3 and the 3rd to 3-2-1 with a failed last rep!

  • Fran Workout

    With THE Adam Burke

    C&J 3x1 "Heavy"

    83% - 205 across, went for 225 - failed x3

    Fran - PR at 5:11

    Heavy Back Squats:

    1x1 heavy - 295#
    2x2 heavy - 275#

  • pull ups/ toes to bar Workout

    strength
    3x3 push jerks 70kg (3 mns b/t sets)

    WOD
    5 rounds for time of:
    10 pullups
    10 T2B

    i started doing it as, on the minute for 10 minutes 10 pullups-10 T2B but on the 3rd minute i realized this would not be possible, so i turned the workout into this above!

  • Chelsea Workout

    “Chelsea”

    5 pull-ups
    10 push-ups
    15 squats

    EMOM 30

    Completed 25 rounds

    it got hard at around round 20
    especially air squats since my IT band is killing me

  • Extra Credit 15-02-2020 Workout

    Three Way Thoracic Spine Foam Rolling x 60s each
    Parasympathetic Breathing x 15-20 breaths - 3 seconds inhale + hold 1 second + 3 second exhale