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

  • Vesta CrossFit 07.30.2015 Workout

    DT - mainsite 150725 - reebok crossfit games 2015
    12 deadlifts
    9 hang power cleans
    6 push jerks
    use a weight you can do each exercise

  • Floor Press & Ring Rows Workout

    1 to 10 Floor Press
    10 to 1 Ring Row
    For Quality
    Challenging but manageable weights.
    Post your weights to comments.

  • back squat Strength

    10x3
    75kg

  • Lynne Workout

    5 Rounds NOT for time:
    Max Bench Press @ Bodyweight
    Max Pull Ups

  • Gymnastics + conditioning Workout

    120 min
    Warm up for 15 min
    1.Gymnastics
    A. MU practice for 50 min
    - RS
    - TWB
    - MU as. 6 x 1
    - MU 4 x 1
    - Total of 10 MU
    B. HSPU practice for 15 min

    2.Conditioning
    A. At 70 % effort:
    2000m Row
    - Then -
    3r ounds:
    10+10 Single leg KB RDL - 20 kg
    6+6 Lateral box step ups
    6+6 KB Windmill
    - Then -
    4000 m Bike
    Time: 34.00
    131/154

  • Partner WOD Workout

    Metcon: For Time (Teams of 2)

     200 Double Unders

     180 Air Squats

     160 Sit Ups

     140 Second Plank

     120 Push Ups

     100 Hollow Rocks

  • SINGLE-ARM DUMBBELL BENCH PRESS / GOBLET LATERAL LUNGE SUPERSET* Workout

    SINGLE-ARM DUMBBELL BENCH PRESS / GOBLET LATERAL LUNGE SUPERSET*

    A1) Single-Arm Dumbbell Bench Press:
    4 x 5-8

    A2) Goblet Lateral Lunge (not alternating):
    4 x 5-8

    Use a heavy load for the rep range that allows you to move with perfect form. Keep rest to a minimum, 30-60 seconds between movements. Prioritize range of motion and stability over load on the Lateral Lunges. Good range of motion would have the femur of the “lunging” leg hit below parallel depth while maintaining a neutral spine. The foot of the opposite leg can stay flat or rotate up onto the heel, whichever feels more comfortable.

    *Warm up and then perform a set of Bench Presses, followed by a set of Lateral Lunges. Repeat for 4 work sets of each, resting 30 seconds to a minute between movements.

    Post loads to comments.
    Exposure 8 of 8

    4 Rounds for Times:
    10 Toes-to-Bars
    20 Push-Ups
    30 Sit-Ups
    40 Squats

    Rest 2 minutes between rounds.

    The goal is fast and relatively unbroken rounds. Scale Toes-to-Bars to Hanging Leg or Knee Raises and Pus- Ups to Knee Push-Ups as needed. Don’t fall into the “simple” movement trap, where your start doing Toes-Near-Bars, Pervy Uncle Push-Ups, Hunchback Sit-Ups, and 1/4 Squats. You have 400 opportunities to perform these common movements uncommonly well. Use all 400 of ’em!

    Post times and Rx to comments.

  • Joka Minuutilla 10min ajan Workout

    -boxin yli hyppyi x 6
    -punnerrus x 3

  • Mainsite 140922 Workout

    21-15-9 reps for time of:
    52.5KG overhead squats
    Toes-to-bars

  • WOD 070515 Workout

    A.M.R.A.P. 15'
    ► 03 DeadLift
    ► 06 Pull Ups
    ► 09 Sit Ups