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

  • Muscle & Power, YV2 Strength

    Hang snatch pull 4x10 reps

  • LPS161213 "nasty YO" Workout

    1. Conditioning

    2 RFT

    Round 1 @ 50kg
    Round 2 @ 60kg

    2. Core Work

    ” Durante Core ”

    5 rds

    Rest 1 min

  • CFKN teinit 15-17 Workout

    Alkulämmittely ja mobility

    Etukyykky 7x5

    12-9-6
    Raakatempaus käsipainolla
    Raakaleuka tai rengassoutu

    Loppuvenyttelyt

  • 11/3/16 QES Workout

    Endurance Athletes AM Session
    GP warm up
    Bench Press 3-3-3-3-3
    super set each bench set with max effort push ups Rest 1:20
    Wtd Pull ups 5-5-5-5-5 or assisted pull ups Rest :90
    Deadlifts 3x15 (touch and go) Rest 1:20

    Endurance pm session
    Dynamic Warm Up
    5 Rounds of 3min Run @:30 below your best mile pace. Rest 1min between rounds. If you start to fall off running pace add :30 to rest time.
    Core Work: 10 Rounds
    10 sit ups
    10 super mans
    10 leg lifts

    CrossFitters Session
    Dynamic Warm Up
    3 Rounds For Time
    Row 1000m
    50 Dips

  • 11/1/16 QES Workout

    Endurance Athletes Am Session
    GP warm up
    8 Rounds
    :45 Box Jumps or step ups
    :45 Slam Balls 20 or 15lb ball
    :45 Db Push Press 50/35lbs
    :45 Row or Run or Bike Hard pace
    each movement gets 15 sec of transition time. Heart rate should be fairly high the whole time.
    Finisher: Cool down 1 mile jog or 1600m row

  • Tisdag 29/12 2020 Workout

    E10min for 40min
    1000m row
    50 DU
    30 Wall balls
    10 TTB

  • 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

  • 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

  • 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