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

  • ARNOLD PRESS / ROMANIAN DEADLIFT SUPERSET* Workout

    ARNOLD PRESS / ROMANIAN DEADLIFT SUPERSET*

    A1) Half-Kneeling Single-Arm Arnold Press:
    4 x 12-15

    A2) Barbell Romanian Deadlift:
    4 x 12-15

    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.

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

    Post loads to comments.
    Exposure 2 of 8

    Every Minute on the Minute x 21: (7 each)
    1) 4 Strict Chest-to-Bar Pull-Ups
    2) 8 High Box Jumps
    3) 50 metres Farmer Carry

    For the Pull-Ups, use bands as needed to get your chest to the bar, or sub challenging Chest-to-Rings Ring Rows. For the Box Jumps, use a higher box than normal. For the Farmer Carry, go as heavy as you can without breaking up the 50 metres ′.

    Post work to comments.

  • Bench press + chin ups Strength

    penkin jälkeen
    3x8 chin ups 5kg painolla
    3 rundia:
    400m run
    Handstand skills

  • Vesta CrossFit 07.24.2015 Workout

    2' burpees
    1' rest
    3 rounds for time
    10 push ups
    20 squat jumps
    30 v-up
    1' rest
    2' double unders

  • Warm up Workout

    5 Min EMOM of:
    Double Unders 30-50 reps +
    • 3 Round Not For Time of:
    Strict Chin Ups 5-7 reps
    Kipping Ring Dips 7 reps
    One-Arm KB OH Walking Lunge Dx (light weigth) 8 reps
    One-Arm KB OH Walking Lunge Sx (light weigth) 8 reps
    Kipping Toe to Bar 7 reps

  • cardio Workout

    Every 5min for 6 rds:
    10 power clean (60-65% of max)
    15 t2b ( scale to 12 or 10 if needed, goal is unbroken or max in two sets)
    + AMRAP AB cal

    Goal is to go hardest sustainable pace with ab through whole session. Dont crash, speed can decrease but no crash.

    Rest as needed

    10 min for QUALITY:
    Kettlebell TGU
    Alternate hands. Focus on technic.

  • WOD 2 23092015 Workout

    AMRAP 5 min:
    - 10 Kb wing (24/16 kgs).
    - 8 Box jumps over with Kb.
    - 10 Push ups on the medball.

  • WOD 1 23092015 Workout

    EMOM 10 min:
    - COMPLEX (40/25 kgs):
    --- 1 x Power Clean.
    --- 2 x Hang full clean.
    --- 3 x Thrusters.
    --- 2 x OHS.

  • Kipparit Workout

    Alkulämppä leikki
    Ristinolla

    Mobility

    Taito: C&J

    WOD
    "Grace"

  • Competition Workout

    A.
    Complete as many rounds and reps as possible in 15 minutes of:
    10 Strict Handstand Push-Ups
    20 Back Squats (135/95 lbs)

    Rest 5 minutes, and then…

    B.
    Complete as many rounds and reps as possible in 20 minutes of:
    20 Chest-to-Bar Pull-Ups
    40 Calories of Rowing
    80 Double-Unders

  • CFKN teinit TORSTAI Workout

    Alkulämmittely ja mobility

    Etukyykky 7x 5

    15min amrap tiimissä
    12 laatikon ylitys
    100 m laite
    30 naruhyppy

    Loppuvenyttelyt