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

  • Snatch grip Bent over row Strength

    5 x 5

  • 10/27/16 Strength

    Endurance Athletes Am Session
    GP warm up
    -Bench Press 12-10-8-6-4-2 rest 1min then
    Super set each Bench Set with Max effort Pull ups rest :90 then repeat next bench set. (if you cant do pullups try assisted ones or rows)
    -Deadlifts 5x5 increase load with each set rest 1:20

    Endurance/CrossFitters Pm Session
    Dynamic Warm up
    -5 rounds of 2min runs @ :30 below your best mile pace. Rest 1min between each set. If you start to fall off running pace add 30 sec to rest time.
    Core Work:
    1 Round
    100 Leg lifts For time

  • Baseline Workout

    Baseline Workout Benchmark:
    - 500M Row
    - 40 Air Squats
    - 30 Sit Ups
    - 20 Push Ups
    - 10 Pull Ups
    (4:22)

    Post WOD:
    - 1 Mile Run

  • Triumph Workout

    Pre-WOD:
    4x8 deficit dead lifts at 65% of your max

    WOD - 10 minute AMRAP:

    - 3 Dead Lifts (275#/185#)
    - 5 HSPU
    - 7 Box Jumps (30"/24")

  • 10/24/16 Workout

    Endurance AM Session
    GP Warm Up
    -Wtd Lunges 5x10ea leg rest :60
    -Db Shoulder Press 4x10 rest :90
    -Power Cleans 3x3 rest 1:20
    *all strength sets should increase load with each set

    Endurance PM
    -Dynamic Warm Up
    Run for 30-40min as far as possible with a zone 2 heart rate (mark your total distance)
    Core work: 3 rounds
    30-50 sit ups
    1min plank hold
    30-50 flutter kicks ea leg

  • Warm up list for week! Workout

    DYNAMIC WARM UP
    1 Round
    Jog 1mile for endurance 800m for crossfitters
    then 20yds each
    Knee Pulls
    Quad Pulls
    Frankies
    Inch Worms
    High knees
    Butt kicks
    Crossovers both directions

    GP WARM UP
    2 Rounds
    5 Squats
    5 Squat Jumps
    5 Tuck jumps
    10 Pvc or empty bar good mornings
    10 press ups
    10 scorpions
    20 Arm circles
    20 Jumping jacks
    20 Mountain climbers

  • Superkids 10-13 v taito Workout

    -Harjoitellaan valakyykkyä

    -Tempaus sylistä

  • The Widowmaker Strength

    20RM Back Squat!

    20 back squats with your maximum weight. However, take note that you have to complete the 20 reps in a single go. You rack the bar and the set doesn’t count – make sure you are executing proper back squats for each and every rep and that you’re getting full range of motion!

    This is around 50-65% of your 1RM

  • Rush Workout

    Wod1, For time:
    3 rounds:
    9-6-3 Deadlift@100/65kg
    9-6-3 Burpee over the bar
    2' rest

    Wod2:
    EMOM 21'
    a) 50-70 DU
    b) 18/14 cal row
    c) Rest

  • OPEX 17/11/2014 Workout

    A. snatch build to a tough single

    B. back squat build to a tough triple in 12mins

    C. emom – 3 burpee MU – 10mins

    +

    4sets
    20 wall balls 20/14# 10′ target
    amrap CTB chin ups
    rest walk 3mins

    Notes:
    – take your time snatch does not have to be a 1rm
    – back squat start clock then begin building
    – unbroken wall balls, record CTB scores