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

  • Box P 11-04-2020 Workout

    CONDITIONING
    AMRAP 20 with a partner:
    50 Wall balls (20, 14)
    50 Calorie Row
    50 Kipping Handstand Push-ups
    *One person works - split as desired.
    - Goal: Tough pace, big splits on the Wall ball and Calorie Row, smaller sets on HSPU.
    Rx+: Strict Handstand Push-ups

    FINISHER
    AMRAP 10 of "Bodybuilding:"
    10 DB Hammer Curls
    10 DB RDLs
    30 Plate Russian Twists (total)
    Rest 60s after each round.
    *Done individually - not with a partner

    EXTRA CREDIT
    10 Minutes of "Recovery" - bike, row, Sledpull Powerwalk (light) jog at a conversational pace.

    COOLDOWN
    Three-Way Banded Shoulder/Lat Stretch x 20-30s each position.

  • 20 min AMRAP Workout

    Partner workout ygig;
    16 Ring dips
    20 t2b
    100 double unders

  • WOD 16112015 "CrossFit prays for the victims" Workout

    129 burpees por parejas.

    2' rest

    Individual
    100 m kb carry (24x2/16x2).
    +
    13-11-15
    -Deadlift (100/60 kgs).
    -Pull-ups
    -Box jumps (24"/20").
    +
    100 m kb carry.

    2' rest

    Amrap 21:20 min (por parejas: uno en Plancha y trabaja el otro):
    -200 m run
    -129 Wall ball (9/6 kgs).
    -200 m
    -129 Ring dips.
    -200 m
    -129 db snatch (20/15 kgs).
    -200 m
    -129 DU.

    2' rest

    129 burpees: Por parejas.

    Explicación:
    -13-11-15 en referencia a la fecha de los últimos atentados en París.
    -Amrap capado en 21:20: hora en la que se inició todo (aprox).
    -129 Rep: en relación a las víctimas oficiales actuales hasta este momento.

  • Walking lunges, box jumps and weighted pull-ups (main site SATURDAY 141115) Workout

    4 rounds for time of:

    • 100-foot walking lunge, carrying 30-lb. dumbbells
    • 24-inch box jumps, 30 reps
    • 30-lb. weighted pull-ups, 20 reps

  • Extra Credit 15-11-2019 Workout

    • Global Foam Roll Lats x 60s each
    • Half-Kneeling Biphasic Pec Stretch x 60s each
    • Parasympathetic Breathing x 15-20 breaths - 3 seconds inhale + hold 1 second + 3 second exhale

  • OFF-SITE WORKOUT - Sprint Workout

    6min AMRAP

    50m Shuttle run (10m posts)
    6 Burpees

    WARM-UP:

    EMOM9

    1. 8-10x10m Shuttle run
    2. 40s Inch worm to push-up
    3. 30/30sec Perfect stretch

  • Box P 29-04-2020 Workout

    CONDITIONING
    EMOM 25:
    Minute 1: 40s Box Jumps w. step down (24, 20)
    Minute 2: 40s Calorie Row, Bike, or Ski Erg
    Minute 3: 40s Alternating DB Snatch (50, 35)
    Minute 4: 40s Stone or Heavy Sandbag Carry (Any heavy odd-object will work.)
    Minute 5: 40s Double Unders
    - Goal: Efficient movement, sustainable pace and smooth transitions.

    EXTRA CREDIT
    Slight Decline DB Triceps Extensions: 4 x 12. Rest 60s.
    - Elevate the front of the bench on a 45# bumper plate

    COOLDOWN
    Parasympathetic Breathing x 10-15 breaths of 3 seconds inhale + 1-second hold at top + 3 seconds exhale + 1-second hold at the bottom.

  • STAMINA Workout

    3 rounds
    row 1000m/Ski 1000m/C2Bike 2000m
    - rest 1min between rounds
    - tavoite sama vauhti kaikilla kierroksilla
    - pyri samaan vauhtiin kuin edellisellä viikolla, vaikka lepoaika on lyhyempi

  • 4/1/20 Workout

    Warm up(10)
    10 jax
    10 knuckle draggers
    10 squats
    10 plyo
    10 plank taps
    10 mountain climbers
    10 alt side lunge
    10 heel grab
    10 knee grab
    :30 samson per side
    100m run

    GRT(24)
    Run 4:00 walk 2:00 x4
    record distance

    Finisher
    100 flutter kicks
    1:00 min quad stretch per

  • Superkids 10-13 v taito Workout

    -Harjoitellaan raakatempausta