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

  • Short interval Workout

    3+ Hours Before or After CFE Strength & Conditioning WOD

    Choose ONE of the following sports:
    Swim Repeat :60 on / :45 off, until form/pace deteriorates
    Bike Repeat :60 on / :45 off, until form/pace deteriorates
    Run Repeat :60 on / :45 off, until form/pace deteriorates
    Row Repeat :60 on / :45 off, until form/pace deteriorates

    Post sport, times, and total number of intervals to comments.

  • Astonishing Workout

    Pre-WOD:
    4 minutes per station:
    - Row
    - Foam Roll
    - PVC (Pass thru & OH Squats)
    - Band (OH Passing)
    - Wall Stretch / Pigeon Stretch

    WOD - For Time:
    - 30 OH Squats @ Body Weight; 5 Lateral Bar Burpees at every break

    No where close to body weight (yet!). But, worked full range of motion and depth. No half ass squats! Did a lot of burpees, 25 burpees. Always humbling exercise (OH Squat), and look forward to continuing improvement in this exercise. Thanks to Coach for the "good job" shout out, means something to me.

  • CrossFit Open 15.3. Workout

    Teens
    (Teen Boys 14-15, Teen Girls 14-15)

    Complete as many rounds and reps as possible in 14 minutes of:
    100 double-unders
    50 wall-ball shots
    7 muscle-ups

    Boys use 14-lb. ball to 9 feet, Girls use 10-lb. ball to 9 feet

    Scaled Teens
    (Scaled Teen Boys 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 14-15, Scaled Teen Girls 16-17)

    Complete as many rounds and reps as possible in 14 minutes of:
    50 wall-ball shots
    200 single-unders

    Boys use 14-lb. ball to 9 feet, Girls use 10-lb. ball to 9 feet

    Superkids 14 min:
    30 wallball shots
    100 singleunders

  • Superkids 7-9 v Taito Workout

    Harjoitellaan hyppynaruhyppelyä

  • Long interval Workout

    3+ Hours Before or After CFE Strength & Conditioning WOD

    Choose ONE of the following sports:
    Swim :Repeat 500m, recover 3:00, until form/pace deteriorates
    Bike:Repeat 5k, recover 3:00, until form/pace deteriorates
    Run :Repeat 1M, recover 3:00, until form/pace deteriorates
    Row :Repeat 2k, recover 3:00, until form/pace deteriorates

    Post sport, times, and total number of intervals to comments.

  • EASYWOD 18072020 Workout

    Soututekniikkaa

    4 x 500 m row + 500m run /ski

  • Strength Strength

    3-…-3 of:
    BB Jerk
    3RM

  • Noah's Arc, a warm up Workout

    First, in spot,
    general wrist prep + crab reaches

    then,
    lizard crawl
    bear walk
    spider crawl
    leopard crawl
    crab walk
    duck walk

    All of the crawls. All of the walks...

  • FRONTSQUAT 5 X 4 Strength

    4 x 75% MAX
    4 x 75% MAX
    4 x 75% MAX
    4 x 60% MAX
    4 x 70% MAX

  • Prestation, Måndag 19/6 2017 Workout

    Snatch 5x3 @ 70-75%
    +
    Back squat 10rm of today + 4 deload sets @ 90%
    Bench press 10rm of today + 4 deload sets @90%
    +
    3 rounds for quality:
    Double kb front rack reverse lunge x8/8
    Strict Dips x10-15 add weight if possible
    Strict pull ups x10-15 add weight if possible
    +
    3rft:
    12 burpees
    50 DU