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

  • Front squat Strength

    5, 4, 4

  • OPTIONAL Workout

    3rounds:
    8+8 Db bench press
    8+8 suitcaise deadlift

  • Bench press Strength

    5 x 4 reps @ 55 kg

  • Hip thrusters Strength

    Päivän paras

  • OFF-SITE WORKOUT - Running Workout

    2 x 5k run for time @80%-90% effort.
    10min easy walk between sets.

    Harjoituksen tarkoitus on kehittää vauhtikestävyyttä juoksussa. Tavoitteena on juosta 2 x 5km 80-90 %:in panoksella, jotta toistettavuus säilyisi. Juoksujen välissä kävellään 10 minuutin ajan.

    WARM-UP:

    5-10 x 40sec Run, 20sec walk

    Then,

    1-2 rounds

    20-30sec Calf stretch
    20-30sec Squat into hamstring stretch
    20-30sec Leg swing
    20-30sec Quad stretch

  • Deadrow Workout

    12-10-8-6-4-2
    Deadlift (120/85kg)

    6-12-18-24-30
    cal Row

  • 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

  • OHS with pause Strength

    OHS w/pause

    5x3
    3x2

  • Lätt pass Workout

    A1: nose 2 Wall handstand hold 3x30sec
    A2: SL partial squat hold 3x20sec/ben
    B1: 3-5 hang 2 tuck back lever
    B2: SL deficit toe raise 3x12/ben +8kg Kb
    B3: Pike compressions 3x15
    C: Supine SLR x10

  • Weightlifting strength Strength

    • (1+1+1)-…-(1+1+1) of:
    BB Power Snatch + Hang Squat Snatch + Overhead Squat
    1RM