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

  • Light day Workout

    A: 10min emom: Plyo push ups x3
    B1: 3x Behind the neck push press + 1 ohs x3
    B2: Strict chin ups 3set
    C: Standing SL hamstring curls 3set
    D: DB Shoulder flys 3set

  • Pull ups Strength

    Weighted chin up
    4x3 @ 17.5 kg
    Pull up
    3x10

  • Leg day Strength

    A: Weighted trap bar squat jumps 8x3
    B: Power clean 3-3-3-3-3-1
    C: Low bar back squats 5-5-5-5
    D: Seated hamstring curls 2down/1up 2x8/leg
    E: SL knee extensions 3set

  • WEISS Workout

  • Luola wod 2 Workout

    In pairs YGIG

    60 dl (90/75kg)
    80 kb swing (22/16kg)
    100 burpees
    55 kcal row
    100 goblet squat (20/15kg)
    80 V-ups or abmat su
    60 BJO @60cm
    50 synchro air squats

  • OPTIONAL METCON Workout

    Rx`d

    For time:
    3rounds:
    400m run
    5 rope climb Scale up 3 legless rope climb

    Scaled

    For time:
    3rounds
    400m run
    4 rope climb

  • Back squat 3/14 Strength

    Find 8RM @RPE 10/10
    Then 4x8 90%/8RM

  • Squat Clean 3-3-3 Strength

    Clean
    • 3 reps at 60%
    • 3 reps at 70%
    • 3 reps at 80% of 1RM

  • HERO WOD Workout

    Location: Wofford Benjo
    Time: NLT 0545
    Uniform: summer APFU and a water source
    Upon arrival, cadets will grab foam rollers or bands to conduct personal stretching before first formation in their assigned platoons.
    First formation NLT 0600

    Warm UP
    knee hugs ( 5X each leg)
    quad stretch ( 5X each leg)
    10 leg swings front and back each leg
    7 inch warms
    100 meter jog

    Lumberjack 20
    25min AMRAP
    20 Deadlifts w/ dumbbell
    20 KB swings
    -Run 400m-
    20 Thrusters
    20 Burpees
    -Run 400m-
    20 Pullups
    20 kettle bell jump overs
    -Run 400m-
    20 DB Squat Cleans
    -Run 400m-

    At 1:34 p.m., on Nov. 5, 2009, a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, Texas. He killed 12 soldiers and one civilian, and wounded 43 others.
    U.S. Army Spc. Frederick Greene, 29, of Mountain City, Tennesee, Pfc. Aaron Thomas Nemelka, 19, of West Jordan, Utah, Pfc. Michael Pearson, 22, of Bolingbrook, Illinois, and Spc. Kham Xiong, 23, of St. Paul, Minnesota, along with 11 of the wounded were active CrossFit athletes in the 20th Engineer Battalion

  • Functional Bodybuilding Workout

    A) 3 sets
    16 alternating dumbbell bench press
    20 banded chest fly
    rest 2 mins

    B) 3 sets
    16 alternating kettlebell gorilla row
    20 banded pull apart

    C) 3 sets
    20 bodyweight russian twists
    10/10 kettlebell teapots

    D) 2-3 sets
    20 alternating zottman curls