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

  • Performance Workout

    A.
    Every 2 minutes, for 20 minutes (10 sets):
    Power Clean x 1.1
    (rest 10 seconds between singles, and build to today’s heavy over the course of the ten sets)

    B.
    In teams of two, alternate sets to complete four each of:
    3 Hang Power Cleans
    2 Alternating Reverse Lunges
    1 Shoulder to Overhead
    Run 400 Meters

    Choose the heaviest load you can successfully complete without dropping the barbell.

    C.
    Three sets of:
    Supine Ring Row x 10 reps @ 2111
    Rest 30 seconds
    Hollow Holds x 40-60 seconds
    Rest 30 seconds

  • RestDay! Workout

    6:30 - 7:30 Basic Endurance Run
    7:30 - 8:30 Mobility
    12 - 13 Basic Endurance CrossFit
    16 - 17 Basic Endurance CrossFit
    17 - 18 Basic Endurance Run
    18 - 19 Weightlifting, Snatch

  • 17.09.2018 Workout

    5000m row

  • Wod 07122015 Workout

    1 min Max reps of Power Snatch (50/35 kgs)(35/25 kgs).
    2 min Max Reps of burpees over the bar.
    4 min AMRAP of:
    - 7 Thrusters.
    - 15 Sit-ups.
    6 min AMRAP of:
    - 10 kb bottom-up (24/16 kgs)(16/12 kgs).
    - 10 Box Jumps (24"/20").
    - 25 DU.
    - 25 cal row.

  • Met-Con 07122015 Workout

    3 Rounds

    25 Wallballs 30/20lbs
    20/15 Assault Bike calories
    15 Ring dips

  • Bitch Work 07122015 Workout

    Then, depending on your weaknesses, choose TWO of the following:

    4-5a. Interval Work
    3 Rounds
    15 Thrusters 155/105lbs
    25 HSPU
    Rest 90 seconds

    4-5b. Bitch Work
    Run 800m
    Rest 1:1
    Run 600m
    Rest 1:1
    Run 400m
    Rest 1:1
    Run 200m

    4-5c. Strength
    AMRAP 5 minutes
    Double KB clean and jerk 70/53lbs

    4-5d. Accessory
    Max effort dead hang from pull-up bar
    Rest 1 minute
    Repeat
    Rest 30 seconds
    Repeat

  • Day 09 Workout

    Rest & Recover

  • Gymnasty Workout

    Focus: 5 Rounds Not For Time (superset):
    - HS Walk As Far As Possible for 40 seconds (sub HS holds against wall or holds w/o wall)
    - 60 Sec Rest
    - 10 Strict T2B
    - 60 Sec Rest

    Metcon: For Time in Teams of Two. One works one planks (cannot work unless one person is in plank:
    - 20 HSPU – L1 Use Box, L2 Kipping, L3 Strick
    - 2 Rope Climbs – L1 10 Ring Rows, L2 Leg Rope Climbs, L3 Legless
    - 30 Box Jumps – L1 & L2 24/20, L3 30/24
    - 2 Rope Climbs – L1 10 Ring Rows, L2 Leg Rope Climbs, L3 Legless
    - 40 KB Snatches Alt Hands Each Time L1 & L2 35-45/20-25, L3 55/35
    - 2 Rope Climbs – L1 10 Ring Rows, L2 Leg Rope Climbs, L3 Legless
    - 50 Wall Balls L1 14/10, L2&L3 20/14
    - 2 Rope Climbs – L1 10 Ring Rows, L2 Leg Rope Climbs, L3 Legless

    Cash Out 800m Run Together (Time called AFTER run)

    Score: Team Time

  • WOD 08122015 Workout

    Progression 1 to 15 reps of:
    - Deadlift (60/40 Kgs).
    - Chest to bar pull up.
    - Squat Clean (40/25 Kgs).

  • SPCOM28112019 Workout

    A.
    60" Bike (Easy)

    60" Bike (Moderata)

    60" Bike (Fast)

    60" Bike (Moderata)

    60" Row (Easy)
    rest 2' e ripetere per altri 2 rnd

    B.

    Row
    30' max mt

    C.

    SKILL
    Weakness Work

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