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

  • Edurance WOD Workout

    3 Rounds 45 sec. on/15 sec off
    1-Row for calories/Ski/Bike
    2- Rope Climb (scale: pullup/ring row or rope pulls)
    3- air squats
    4- push up + shoulder tap
    5- DU or singles
    6- Burpee+Slam ball
    7-MB Seated Russian twist (also use either a KB or DB)
    8- Thrusters (BB, dumbells, KBs, or MB)

    (1 min rest after each round)

    • Burpee+Slam ball -you do burpee first, then slam ball and repeat

    *The burpee to slam ball is an awesome total body movement. It is an explosive movement.The ball slam targets the muscles in your arms and shoulders, core, and lats, while the burpees hit your shoulders, core, and legs.

    • Also if it is a big class feel free to start at different movements. Have a great workout!

  • CF LPR 140730 WOD Workout

    For time:
    * 9 burpee-MU
    * 200m run
    * 7 burpee-MU
    * 400m run
    * 5 burpee-MU
    * 800m run

  • Total Deadlifts Workout

    Deadlift as much weight as possible.
    You must touch as go, you cannot re-grip.
    Choose your weight carefully.
    Each time you break, run 200m.

    Finisher: How many burpee hurdle lateral jumps can you do in 60 sec?

    173 @35kg = 6,055 kg/17

  • Main site crossfit.com 040419 Workout

    Five rounds of:
    Push-jerk 10 reps
    Knees to elbows 20 reps

    Post load comments and time to result.

  • HSPU/Lunges/KBS/Hollow Rock Workout

    21-15-9
    HSPU
    Lunges
    KB Swings (70#)
    Hollow Rock

  • Play day Workout

    100 lie down moving kb (35 lbs) back and forth to each side of the body
    100 weighted sit ups (35 lbs)
    30 dips
    45 knees to elbow
    15 kb (26,5 lbs) one arm press

  • Grace Workout

    Warmup:
    Double unders
    Power snatches (medium weight)

    WOD:
    30 Clean and Jerk @ 135lb for time

    Time: 2:10
    Was done with 15 at 0:47... Wish I could've kept that pace

  • Wendler Bench Press Workout

    Week 1: 70kg x 5, 81.25kg x 5, 92.5kg x 8
    Week 2: 75kg x 3, 87.5kg x 3, 97.5kg x 7
    Week 3: 80kg x 5, 92.5kg x 5, 102.5kg x 5
    Week 4: 45kg x 5, 55kg x 5, 65kg x 10
    Week 5: 75kg x 5, 85kg x 5, 97.5kg x 7
    Week 6: 80kg x 3, 92.5kg x 3, 102.5kg x 7

  • Kyykky Strength

    8X10 takakyykkyä "pyramidi-korotuksin"

  • Situps, Squats, Situps Workout

    For time do:
    75 situps
    150 squats
    75 situps