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

  • 10/27/16 Strength

    Endurance Athletes Am Session
    GP warm up
    -Bench Press 12-10-8-6-4-2 rest 1min then
    Super set each Bench Set with Max effort Pull ups rest :90 then repeat next bench set. (if you cant do pullups try assisted ones or rows)
    -Deadlifts 5x5 increase load with each set rest 1:20

    Endurance/CrossFitters Pm Session
    Dynamic Warm up
    -5 rounds of 2min runs @ :30 below your best mile pace. Rest 1min between each set. If you start to fall off running pace add 30 sec to rest time.
    Core Work:
    1 Round
    100 Leg lifts For time

  • Conditioning 21-03-2020 Workout

    30mins work:
    60m Farmer Carry - AHAP
    60m Sledpush - AHAP
    60m DB Walking Lunges - Moderate weight
    20 D-Ball, Stone or Sandbag to Shoulder

    • Do in any order and split as needed.
    • Once you have completed one round of each, start the next round and just continue working for 30mins

  • 070320 Workout

    A) Every 9' x 5 rds

    50 DU
    8 push up
    40 BJ 60/50
    8 push up
    30 sit up
    8 push up
    20 WBS 9/6
    8 push up

  • CORE FRIDAY 17042015 Workout

    For time:
    2 rounds of:
    - 100 Flutter kicks (100 each leg).
    - 90 sec plank hold.
    - 80 Bicycles (40 each leg).
    - 70 Toe touches.
    - 60 Russian twists (6/4 kgs).
    - 50 Sit-ups.
    - 40 Back extensions.
    - 30 Hollow rocks.
    - 20 V-ups.

  • 10/24/16 Workout

    Endurance AM Session
    GP Warm Up
    -Wtd Lunges 5x10ea leg rest :60
    -Db Shoulder Press 4x10 rest :90
    -Power Cleans 3x3 rest 1:20
    *all strength sets should increase load with each set

    Endurance PM
    -Dynamic Warm Up
    Run for 30-40min as far as possible with a zone 2 heart rate (mark your total distance)
    Core work: 3 rounds
    30-50 sit ups
    1min plank hold
    30-50 flutter kicks ea leg

  • 1rm shoulder press Strength

  • Grace Workout

    Pre-WOD:
    - 5 X 3 Back Squat
    3 second pause at bottom of each

    WOD - fort time:
    "Grace"
    - 30 Clean & Jerks for time (#135/95)

    No Rx yet, but on my radar.

  • Warm up list for week! Workout

    DYNAMIC WARM UP
    1 Round
    Jog 1mile for endurance 800m for crossfitters
    then 20yds each
    Knee Pulls
    Quad Pulls
    Frankies
    Inch Worms
    High knees
    Butt kicks
    Crossovers both directions

    GP WARM UP
    2 Rounds
    5 Squats
    5 Squat Jumps
    5 Tuck jumps
    10 Pvc or empty bar good mornings
    10 press ups
    10 scorpions
    20 Arm circles
    20 Jumping jacks
    20 Mountain climbers

  • Burpee - Chipper Workout

    Aikaa vastaan:

    20 valakyykkyä
    20 abmat-vatsaa
    20 wallball
    20 mittarimatoa
    20 boxihyppyä

    Joka alkava minuutti tee 3 burpeeta

  • Lördag 30/5 2020 Workout

    8min amrap
    8 WP situp to stand
    8 Burpees
    2 min rest
    8min amrap
    8 Kb swing
    8 Alternating Prison step ups
    2min rest
    8min amrap
    8 Push ups
    8 Air squats