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

  • Kevyt jumppa Workout

    kuntopalloslammit x 20
    Kieppipunnerrukset x 20
    Boksihypyt x 20
    Rive 8 x 40kg, 12 x 60
    Rengasdipit 3 x 5
    Front lever -pidot kuminauhalla

  • Persist Workout

    Pre-WOD:
    - Work up to a heavy set of 3 rep floor press

    WOD - 2RFT:
    - 400 Meter Run
    - 30 KB Swings (53/35)
    - 400 Meter Run
    - 30 Plyo Push Ups

    Progress. Could not imagine even running a year ago. Now, able to complete running workouts. More than that, spending workouts with my 17 year old are memories that I will never forget. Great reason to push back age and push limits.

  • Burping Fran Workout

    Pre-WOD:
    - Find a heavy "cluster"

    WOD - For Time:
    21-15-9
    - Thruster (95/65)
    - Burpees

    Sucked :) 1st time to use Rx for thrusters. Humbling experience for this 40 something man ... beat my 17 year old son by 2 seconds!

  • Lördag 11/5 2019 Workout

    Partner wod
    2500m Row
    2km run
    150 wall balls
    Both partners working simultaneously but not on the same exercise. Split reps/meters as you see fit.

  • Tabata Something Else Workout

    Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

    Post total reps from all 32 intervals to comments.

  • Muscle & Power, AV2 Strength

    Power clean 5-5-5-5 reps

  • Partner WOD Workout

    Partner WODs:

    Each WOD is 6 Minutes with 1 Minute b/w. Start @ Any station

    WOD 1:

    30 Double Unders (Sub is singles & divide total by 3)

    10 Ring Rows L3 is supine

    WOD 2:

    10 Tire Flips

    10 Burpees with ea one jumping in then out of tire

    WOD 3:

    10 Sump DLHP

    10 Front Squats L3 115/75, L2 95/65, L1 75/55

    WOD 4:

    10 Evil Wheels

    10 KB Lunges 70/55 L3, 55/35 L2, 35/20 L1

    1 Person is working while other is holding a plate OH (no resting on your head). Reps only count when someone has wgt OH. L3 45/25, L2 35/15, L1 AHAP

  • Vesta CrossFit 07.17.2015 Workout

    EMOM 16'
    even clean and jerk @50/35
    odd burpees over the bar

  • Accessory wod Workout

    3 sets:
    20 Hollow Rocks (Weighted if you want)
    20 Reverse hypers (Use ~25% of your 1 RM back squat)
    30 sec Table top hold or face up plank
    10/10 Tall kneeling Pallof Press @2222

  • Fitness Workout

    A.
    Four sets of:
    Dumbbell or Barbell Bench Press x 8-10 reps @ 20X1
    Rest 45 seconds
    Supine Ring Rows x 8-10 reps @ 2111
    Rest 45 seconds
    Single-Leg Hip Bridge x 8-10 reps each leg @ 30X1
    Rest 45 seconds

    B.
    Complete as many rounds and reps as possible in 6 minutes of:
    15 Burpees
    10 Push Press (75/55 lbs)