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

  • The Widowmaker Strength

    20RM Back Squat!

    20 back squats with your maximum weight. However, take note that you have to complete the 20 reps in a single go. You rack the bar and the set doesn’t count – make sure you are executing proper back squats for each and every rep and that you’re getting full range of motion!

    This is around 50-65% of your 1RM

  • Torstai WOD Workout

    E2MOM 12 (24min)
    1. 6x Sq clean
    2. 9x Bar over burpee
    3. 12x Hang power clean
    (45kg/65kg)

    Chipper
    20x Push up
    20x V-up
    20x Superman
    20x Plank up
    20x Hollow rock

  • CFKN nuoret Workout

    Alkulämmittely leikkiä ja mobility

    Nopeusrata

    12min amrap
    4 leukaa
    6 kyykkyä
    8 istumaan nousua
    10 askelkyykkyä

    Loppuvenyttelyt

  • CFKN nuoret Workout

    Alkulämmittely ja mobility

    Painnonostoa; pallolla, kepillä, tangolla

    Kaverin kanssa vuorotellen
    4 kierrosta;
    6 punnerrusta ja 6 boxihyppyä
    Sitten
    4 kierrosta
    6 burpee
    6 kk mave

    Loppuvenyttelyt

  • OPEX 17/11/2014 Workout

    A. snatch build to a tough single

    B. back squat build to a tough triple in 12mins

    C. emom – 3 burpee MU – 10mins

    +

    4sets
    20 wall balls 20/14# 10′ target
    amrap CTB chin ups
    rest walk 3mins

    Notes:
    – take your time snatch does not have to be a 1rm
    – back squat start clock then begin building
    – unbroken wall balls, record CTB scores

  • OPEX 27/10/2016 Workout

    A. PS TnG cluster 2. 2. 2; rest 20sec/rest 3mins x 3 build per set

    B1. PC x 1/PP x 3; rest 30sec build per set
    B2. DL TnG x 3; rest 30sec build per set
    B3. 1 legless rope climb 15′. rest 10-20sec/1 rope climb 15′ with legs; rest 2-
    3mins x 4

    For time:
    50 cal row
    20 TGU 1.5/1pd
    10 MU

    Notes:
    – record PS weights
    – record total time for workout

  • Weightlifting strength Strength

    • 3-3-3 of:
    BB Hang Power Clean (0:03 eccentric in Hang)
    3RM
    90% 3RM 3-3
    Dal BB sulle anche fai 0:03 di eccentrica sino alla Hang un dito sopra ginocchio poi esplosivamente
    giri al petto il BB. Fai così ad ogni rep

  • Metcon Workout

    • 10 Min AMRAP of:
    Double Unders 50 reps
    BB Thrusters (60/40Kg) 10 reps

  • Introduction/Test Post Workout

    Welcome everyone to the first week of Q.E.S. cycle 1. This platform will be for your workouts and act as a way for athletes to communicate with our staff. You can also send any questions or concerns to Lance@victorcrossfit.com We will post the first week of workouts early so you can take a look at the structure and ask questions before it begins. We look forward to this journey to becoming a better athlete, and congrats on taking the first step!

  • 2016/14/10 Workout

    4 RFT:
    5 Ring MU's
    10 Power Cleans (70/45)
    25 Wall Balls (9/6)

    Skills:
    DU's - Escolhe um nível:
    Nível Ninja: 5x75 Unbroken, 15" rest entre sets
    Nível Avançado: 6x50 Unbroken, 30" rest entre sets
    Nível Intermédio: 7x35 Unbroken , 45" rest entre sets
    Principiante: 8x20 Unbroken, 1 min rest entre sets