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

  • Power snatch 20min otm Workout

    Power snatch 20min otm

  • SUNDAY GAINS - WEST Workout

    5 min FREE FOAM ROLL & WEEKEND GAB ;D
    Dynamic Warm up 5 mins
    Set up 5 mins

    15mins

    The Workout ...
    300m RUN (end of St.Andrews Playground OR what-a-bagel depending on how averse you are to carbs vs sketch)

    You go, I go
    Partner doing exercise MUST finish 25 (at minimum) of 1 exercise before swap is permitted.

    (Note : 200m is .12 should take an average of

    200 Jumping Pull Ups (TRX ROW)
    200 TRX knee IN's
    200 (total) Lunges (50/ per partner)
    200 Conditioning Push-up (DB Floor Press)
    200 TRX Side Knee IN's (50/ per Partner)
    200 MB Over the Shoulder Boulder Slams
    ***BONUS 200 AB MAT CRUNCHES
    35mins

    Then.....

    BRUNCH ON, FRIENDS. BRUNCH. ON.

  • TTP Engine week 3 Workout

    75 min

    2.Conditioning
    A. 8-minute AMRAP
    5 (squat) Snatch @ 52.5/35kg (115/75lbs) > 5 HSPU
    10 Toes to bar
    15 Air squat
    Result: 4 rounds + 8 T2B

    Active recovery (walk, easy AB/row/ski erg) for 4-minutes before part B

    B. 8-minute AMRAP
    5 Power clean and jerk @ 70/47.5kg (155/105lbs) > 5 ring dip
    10 Pull up
    15 Box jump, 24/20″ > box step ups
    Result: 3 rounds + 5 ring dips

    Active recovery (walk, easy AB/row/ski erg) for 4-minutes before part C

    C. 8-minute AMRAP
    5 Deadlift @ 92.5/65kg (205/145lbs) > 5 cal row
    10 Bar facing burpees > 5 burpees over the erg
    Result: 5 rounds + 1 cal row

    COOL DOWN
    A. Walk for 5 minutes
    B. Lunge and/or Thoracic Flow

  • Core Session Workout

    6' EMOM alt:
    30'' Tuck Ups
    30'' Hollow Flutter Kicks

  • Helen HSPU Workout

    Warm Up

    Pre-WOD:
    7x3 DL

    WOD - 3 Rounds For Time:
    - 400M Run
    - 21 KB Swings (53,35)
    - 12 HSPU

  • Sunday Funday Intervals Workout

    15s on 15s off x10
    1. Pull ups
    2. Goblet squats
    3. Push ups
    4. KB Swings
    5. Mountain climbers
    6. Plank

    60s rest between rounds

  • Bench/Rope/Deadlift/Run Workout

    Warmup:
    500m row

    Strength:
    Bench Press
    2x5 reps 45% (55 lbs)
    2x5 reps 75% (80 lbs)
    1x3 reps 90% (95 lbs)

    WOD:
    5 rounds
    2x rope climb
    5x dead lift 75% (155 lbs)
    400m run
    Time: 20:18

  • Conditioning Workout

    3 rounds of:
    34/30 cal Assault bike
    Rest 1 min
    34/30 cal Ski
    Rest 1 min
    34/30 cal Row
    Rest 3 min

  • Warmup Workout

    3 Sets
    20m Single Arm KB Rack Carry HEAVY
    20 Alternating Dumbble Single Leg Romaning Deadlift (light load)
    30sec Weighted Superman Hold

  • Taana Workout

    Elämäni ensimmäinen crossfit treeni takana: 250 m soutu, 15-12-9 *squat, push-up, ring row, 250 m soutu :D --> tästä se lähtee!