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

  • Endurance WOD Workout

    7 min on, 3 min off for 4 rounds:

    A. 800 m run + max biking calories
    B. 30 m sled push, 15 DB push press
    C. 800 m run + max rowing calories
    D. 20 DB deadlifts, 10 DB renegade rows

    Rotate stations for total 1 rounds per each stations.

  • OTM push up Strength

    OTM 6 minute
    Push up 5 - 10

  • Box P 04-04-2020 Workout

    CONDITIONING
    Teams of 3:
    7 RFT:
    300 Meter Run
    21 Deadlifts (225, 155)
    21 Bar Facing Burpees
    21 Box Jumps w. step down (24, 20)
    - Goal: Moderate pace on the run, hard effort on everything else. Even splits and look to keep this under 40 minutes.
    Rx+:Heavier Deads + 6 Ring Muscle-ups at the end of each round

    EXTRA CREDIT
    10 Minutes of "Recovery" - bike, row, Sledpull Powerwalk (light) jog at a conversational pace.

    COOLDOWN
    Active Straight Leg Raises x 60s each side.

  • Kettlebell Workout

    Emom 30’
    12 x Russian Swing
    12 x KB Pulse Sumo Squat
    12 x Russian Swing
    12 x Snatch
    12 x Russian Swing
    12 x High Pull
    12 x Russian Swing
    12 x Bottoms-Up Goblet Thruster
    12 x Russian Swing
    12 x Sumo Squat Calf Raises

  • #SLACOM22052020 Workout

    W.UP
    Mobility spalle e anche Nicolas Erbini

    AMRAP 8'
    20 CAL.
    10 KB Taters
    youtu.be/82gxfvmXZ-4
    20 DU/40 SU
    REST 2'

    3RND
    Wall Sit 45-60"
    Plank 45-60"

    STRENGHT WL
    W,UP
    4-3 RND
    Kettlebell Front Squat 10-12

    Standing Calf Raise
    10 right leg
    10 left leg
    10 both legs together
    (30 total)

    (adeguare il carico indicato alle proprie capacità e massimali)

    AMRAP 3'
    Cluster 50/35KG
    1' FRONT FACING BURPEES
    REST 1'
    AMRAP 3'
    Cluster 60/45KG
    90" FRONT FACING BURPEES
    AMRAP 3'
    Clusters 70/55KG
    2' FRONT FACING BURPEES

    WOD
    "RHINOCEROS"
    FOR TIME
    6 RND
    30DU
    15 OHS 35/25KG
    10 C2B
    7.5 MT HSW any style (eventualmente tenere i piedi su un box o rialzo ed effettuare 4 giri completi cammiando intorno al supporto)

  • CrossFit Workout

    1) E90MOM x 4
    5 Wall Walk
    AMRAP Push Up in Remaining Time (SC: Banded Push Up)

    90"Rest Between Sets

    2) 3 RFT

    40/32 Cal Cardio OR 100 DU/200 SU
    15 DB Burpee Box Step Over
    20 DB Goblet Squat

    TC: 18'

    RX: 22.5/15

  • Tisdag 10/11 2020 Workout

    Every 2 minutes, for 30 minutes (5 sets):
    Station 1 – 400/300 Meters of Rowing
    Station 2 – 20m Walking Lunges with KB/DB Farmer’s Carry
    Station 3 – 30 Alternating prison step ups

  • CFKN nuoret Workout

    Alkulämmittely ja mobility

    Taito Valakyykky

    4x2min/1min
    60m viivajuoksu
    Amrap leuka

    Loppuvenyttelyt

  • The Fray Workout

    For Time:

    800m Run
    30 CTB Pull-Ups
    30 Overhead Squats (115/85)
    400m Run
    15 CTB Pull-Ups
    15 Overhead Squats (115/85)

    Kilos: 52/38

  • Kehonhuolto Workout