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

  • Hard routine + strength Strength

    160 min
    Warm up for 15 min

    1.Barbell
    A. Squat Clean
    Heavy Double for the day

    B. Every 30 s. for 10 minutes:
    1 Squat clean @ 85-90% of max Double
    - Not done, back pain

    2.Metcon
    A. 12 min AMRAP:
    8 DB Burpees - BBJ
    10 Chest to bar - butterfly pull ups
    15/12 cal Erg - row
    - Reps: 4 rounds + 1 BBJ
    - HR 159/176

    Rest 6 min

    B. 12min AMRAP:
    10 Power snatches - TTB
    30 Double unders
    15 m HS Walk - 15 cal ski erg
    - Reps: 4 rounds + 4 cal ski
    - HR 169/181

    3.Strength accessory
    A. Strict pull ups
    - 4x7

    B. 5 sets:
    10 strict DB press - 20 lbs
    10 EZ-bar bicep curl - 15 kg

    C. 3 sets:
    8 sa. DB row - 35 lbs
    10 side lat. raises - 10 lbs

    D. 4 sets:
    8 leg raises on stall bars

  • Endurance Workout

    • 6 Interval of:
    Row 1000 m @ 1-2’’ faster than 2000 m PR pace
    1:30 rest each interval

  • Muscle & Power, YV2 Workout

    4 rounds of:
    6 Jumping pullups
    10 Barbell high pulls
    Rest

  • FUNCTIONAL 17.5.2021 Workout

    EMOM 15
    1.10-12 one leg V-up
    2.16-20 hand to hand KBS
    3.8-15 burpee

  • Pull It Out Workout

    5x5 Clean Pulls

    8x1 hang clean and 2 front squats (95#, 105#, 115#, 125#, 125#, 125#, 125#, 125#)

    Muscle up work: 3 rounds of:
    Max muscle ups, 2 minute rest.
    Modification: (max c2b pull ups and max ring dips, 2 minute rest)

    100 weighted situps (25#)

    Attempted Bar Muscle Up for 1st time, little more and I will get there! 13, 11, 10 reps on C2B and 10, 10 and 8 reps for Ring Dips.

  • Metcon Workout

    • For Time:
    DB Box Step Overs (60/50 cm) (22.5/15Kg) 100 reps accumulated
    Every 2:00 from the start perform:
    Toes to Bar 10 reps
    Accumula 100 DB Box Step Overs e ogni 2 min compreso l’inizio effettua 10 Toes to Bar
    16 Min Timecap

  • Crossfit Games Prep 2 Workout

    Warm Up:
    R2R

    3 Rounds of:
    Hold bottom of squat for 15 seconds
    10 Tuck jumps

    PVC windmill
    PVC pass throughs
    R2R

    Skill:
    Front Squat
    3 x 80%
    12 Ring Dips
    3 x 85%
    12 Ring Dips
    3 x 90%
    12 Ring Dips

    WOD:
    14.4
    You have 14 minutes to complete as much as possible!
    60 calorie row
    50 T2B
    40 WB's
    30 Cleans (135/95)
    20 MU

  • Strength Workout

    superset, 4x
    6 hollow body lat pull down
    3/3 aligator roll

    5' box assisted kipping pull up practice

  • Gymnastics squat test Workout

    • nybörjare air squat
    • atlet box pistol
    • avancerad pistols x5/each leg
    • tjurnacke goblet pistol 24/16kg x1/each leg
    • ninja BB over head pistol 40/30kg/each leg
    • Avenger 1-arm over head pistol @24/16kg/each leg

  • Thirty Workout

    WOD - 30 Rounds AQAP:
    -1 Dead Lift
    -3 HSPU
    -5 Wall Ball Shots

    30 total DL
    90 total HSPU
    150 total Wall Ball Shots

    PR on HSPU. Completed entire workout with no abmat, all kipping HSPU ... head touching the floor. This is a guy who had an epic fall over when I tried my first handstand on the wall ... just a year ago. That was my goal to see if I could do the entire workout with good HSPU. Couple, would have been no rep'd , but 90 HSPU - I am happy with that. Progress. Pushing Limits.