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

  • Bench press Strength

    3 x 8

  • Superkids 10-13v Taito Workout

    Harjoitellaan MU hypyllä

  • Rest Day! Workout

    Rest Day!

    6:30-7:30 Basic Endurance CrossFit
    7:30-8:30 Talvikarkelot

    15-16 Basic Endurance Run
    16-17 Mobility
    17-18 Talvikarkelot
    18-19 Basic Endurance CrossFit
    19-20 Mobility

  • "twenty 4" Workout

    "Happy 24th Birthday Angela Falcone"

    Pre-WOD: 15 minutes to work up to a heavy rep of Shoulder To Overhead

    Birthday WOD - For Time:
    - 24 Calorie Row
    - 24 Dumbbell Snatch right & left (45/35)
    - 24 T2B or GHD
    - 24 Burpees
    - 24 HSPU
    - 24 Pull Ups

    Time ... gave it to Coach but am so brain dead, do not remember what it was :) Did T2B and HSPU with Double AbMat. Closer and closer to the every out of reach RX

  • Options Workout

    Option 1: CrossFit Games Open Workout 13.3

    Option 2: "Jerry" - For Time:
    - 1 Mile Run
    - 2000 Meter Row
    - 1 Mile Run

    Option 3: Mobility

    Post WOD:
    - 50 GHD Situps

    Completed Option 2. PR for me. 2000M Row and 2 miles run. Rowed first and ran 2 miles. I have not run 2 miles since I was a teenager. It was dark, cloudy, brisk wind ... only me out there running in circles fighting for a personal victory. What we can do vs. what we think we can do ... can be an amazing thing.

  • Gymnastic Workout

    • 6 Sets of:
    Handstand Walks with obstacle 15 m o Handstand Walks 15 m
    Inserisci degli ostacoli lungo il percorso se lo ritieni opportuno come ad esempio dei bumper dove
    salirci e passarci sopra ecc.
    Rest as need each sets.

  • Noble Workout

    Warm Up - 5 Rounds:
    - 3 to 5 HSPU
    - Farmers Carry
    - 3 to 5 C2B Pullups

    Pre-WOD: 5 x 2 Thrusters from Rack

    WOD - 8 minute AMRAP:
    - 4 DB Thrusters (45/35)
    - 12 Burpees
    - 20 II Unders (2:1)

    45# DB Thrusters, simply ... destroyed.

  • "Basement Triangle" 1. Workout

    EMOM 40

    6-12 reps

    1) Row
    2) KBS (Russian) 16/12kg
    3) Shuttle run 5m
    4) Rest

  • Good Friday Workout

    Pre-WOD / Warm Up:
    (2) Rounds
    - 10 Strict Pullups
    - 10 Push Ups
    - 10 GHD Situps
    - 10 Back Extensions
    (1) 250M Row somewhere within the Warm Up

    WOD - For Time:
    - 800M Run
    - 21 KB swings (53/35)
    - 21 goblet squats
    - 400M Run
    - 15 KB swings (53/35)
    - 15 goblet squats
    - 200 M Run
    - 9 KB swings (53/35)
    - 9 goblet squats
    - 100 DU
    Work Double Unders! Don't settle for just singles if at all possible. Count failed attempts as reps!

    Yeah, this one hurt. Running workouts are a true test! Thanks Coach Slaughter for pushing us through and really helping with getting Double Unders more into our repertoire of skills.

  • Strongman EMOM 35 Workout

    STRONGMAN EMOM 35:

    1. 40m Farmers walk 50/40kg/side
    2. Odd object / Atlas stone
    3. Sandbag 40m
    4. DB Snatch 24/15kg
    5. AbMat sit-ups
    6. Row
    7. REST