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

  • CrossFit Journal Fitness Test #2 Workout

    Pre-WOD:
    - Find 1 round max Back Squat (185#)
    - Find 1 round max Clean and Jerk (175#)

    WOD:
    Test #2
    Maximum Weight:
    15 Unbroken Clean & Jerks (115#)

    *There is no time limit but the weight cannot be rested on the ground. Resting at the hang, rack or overhead is OK. At the ground, the athlete must touch and go. Score is weight used for the 15 reps (ex. 135 lbs.)

    Scoring Chart:

    Test 2 Clean & Jerk - Men
    (4 Points) 115lbs - 135lbs
    (8 Points) 135lbs - 159lbs
    (12 Points) 160lbs - 189lbs
    (16 Points) 190lbs - 224lbs
    (20 Points) 225lbs+

    Test 2 Clean & Jerk - Women
    (4 Points) 75lbs - 85lbs
    (8 Points) 86lbs - 103lbs
    (12 Points) 104lbs - 122lbs
    (16 Points) 123lbs - 145lbs
    (20 Points) 146lbs+

    Post: 1 attempt max time Plank (3min, 5 sec)

  • Lördag 15/7 2017 Workout

    4 person Team wod
    24min amrap:
    1: 20 Burpees
    2: 20 Wall Ball Shots
    3: 20 Anchored Sit-Ups
    4: Rest Station
    1 person on each station

  • CrossFit Journal Fitness Test #1 Workout

    Strength / Skill:
    - Strict Press 1 Rep Max (135#)

    WOD:
    CrossFit Journal Fitness Test #1:
    - Bench Press 1 Rep Max (215#)
    - Pull Ups Max Rep Set (29#)
    and
    - 1000M Row For Time (3:44.5)

    Post-WOD:
    - 15 Unweighted Sit Ups
    - 15 Weighted Sit Ups

  • Deadlift Strength

    Oulun Crossfit-salilla treenaamassa. Eteenpäin mennyt mutta on sitä heikko. Oli vain riskejä muijia salilla, heikkoa hirvitti :)

  • Weightlifting strength Strength

    2-2-2-2-2-2 of:
    BB Power Snatch
    90-95% Use load Heavy of last week

  • Diane Workout

    Pre-WOD:
    - 800M Run
    - Mobility Work

    WOD:
    "Diane"
    21-15-9
    - DL (225#/135#)
    - HSPU

    Post-WOD:
    - 200M Farmers Carry
    As heavy as possible

    Post week long Las Vegas trip for national basketball tournament to include a nice infection that had me bed ridden most of the trip! Used 185# for dead lift and 1 abmat for kipping HSPU. No short cut on HSPU ... happy with progress and being able to survive this after being out a week and sick!

  • Strength Strength

    • 2-2-2-2-2-2 of:
    BB Front Squats
    90-95% of 2 @ 8 RPE 2-2-2-2 reps
    80-85% of 2 @ 8 RPE 2-2-2-2 reps (31X1 tempo)
    Use load of last week 2 @ 8 RPE

  • Gymnastic strength Workout

    10 reps for time of:
    Rope Climb (5 m)

  • "Barbell Club" Workout

    "Omatoiminen WOD"

    A.
    Clean and jerk: 2+1 x5

    B.
    Pause Front squat: 4x2
    (2s. Pause)

    C.
    3 rds:
    10 Bench press
    15-20 ghd sit up
    10 Bent over row (kb/db)
    20-40s. Hollow rock

  • The Chief Workout

    Pre-WOD:
    - Back Squat 3 RM with 3 sec pause at the bottom of the squat

    WOD:
    "The Chief"
    Max rounds in 3 minutes of:
    - 3 Power cleans (135/95) (Scale as necessary)
    - 6 Push-ups
    - 9 Squats
    Rest 1 minute.
    Repeat for a total of 5 cycles.
    Completed a minimum 4 rounds in each of the 5 cycles of work. Total work was 15 minutes, not including rest. I would say, this one hurt ... they all hurt if you do them right and push yourself!