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

  • NCFIT METCON Workout

    WORKOUT
    EMOM x 15 MINUTES
    MIN 1 - :50 Cardio of Choice*
    MIN 2 - :50 Max Sit-Ups**
    MIN 3 - :30 Max Dips into Max Top of Dip Hold**

    Run / Row / Ski / Bike / Jump Rope...athlete may alternate Cardio of Choice throughout workout.
    **Weighted Sit-Up Optional
    *    *Strict Dips Optional

    (No Measure)

  • Painonnosto Muscle snatch Strength

    Muscle snatch + overhead squat

  • Crossfit Games Prep 2 Workout

    Warm Up:
    R2R

    3 Rounds of:
    Hold bottom of squat for 15 seconds
    10 Tuck jumps

    PVC windmill
    PVC pass throughs
    R2R

    Skill:
    Front Squat
    3 x 80%
    12 Ring Dips
    3 x 85%
    12 Ring Dips
    3 x 90%
    12 Ring Dips

    WOD:
    14.4
    You have 14 minutes to complete as much as possible!
    60 calorie row
    50 T2B
    40 WB's
    30 Cleans (135/95)
    20 MU

  • Grenade Workout

    Strength / Skill:
    - Work up to a heavy set of 2 Hang Snatch

    WOD - For Time:
    - 50 KB Swings (#53/35)
    - 40 O/H Weighted Lunges (#45/25)
    - 30 Burpees to Bumper Plate
    - 20 Hang Snatch (#95/65)
    - 10 Strict Pull Ups

    Another RX workout. 53# KB, 45# Bumper Plate for lunges, 95# for snatch and all strict pull ups. 45 years old, 6'5", 195# … I will take what I can get! Only worked 65# for snatch skill work as I am really trying to make sure I can catch it in a squat and progress from there. Mobility is not there, but it will get there dammit!

  • Superkids 7-9v taito Workout

    Harjoitellaan kyykkyjä:

    Etukyykky
    Goblet kyykky
    Takakyykky

    Kokeile kaikkia esim. 3 x 5

  • Muscle & Power, AV1 Strength

    OH squat 5 RM

  • CFKN NUORET TORSTAI 13-15V Workout

    Lämmittely ja mobility

    8x 20/10 kuppipito tabata

    12min ajan, lisää aina yksi toisto/kierros (1,2,3,4,5...)
    Burpee
    Istumaannousu
    Rive pallolla
    Punnerrus

    loppuvenyttelyt

  • Monster 6/2016 Workout

    Partner WOD

    25min get as far as you can
    (AMRAP)

    2 Rounds of:
    8 HSPU

    24 Deadlift 60/40kg

    32 Box Jump Overs

    2 Rounds of:
    16 HSPU

    24 Deadlifts 80/50kg

    32 Bar Facing Burpees

    2 Rounds of:
    24 HSPU

    24 Deadlifts 100/70kg

    32 Box Jump Overs

    2 Rounds of:
    32 HSPU

    24 Deadlifts 120/80kg

    32 Bar Facing Burpees

    (if you finnish, start over from the beginning)

  • Squabble Workout

    Strength / Skill:
    - 1x20 Back Squat (+5% of last weeks weight). If you missed the Wednesday squat day, add 5% to your previous weight. This is week #2 of the 1x20 Back Squat.
    - 5x3 Bench Press

    WOD - 7min Ascending Ladder:
    - 3 HSPU
    - 3 DB / KB Snatch (3reps right arm; 3 reps left arm)

    - 6 HSPU
    - 6 DB / KB Snatch
    - 9 HSPU ... etc.
    Ascend up until 7min clock expires. As heavy as possible on the DB / KB snatch.

    Missed squat day; so finished 2nd week of 1x20 back squat. WOD #35 DB, finished round of 12 HSPU / DB Snatch and 3 reps into HSPU before clock expired. 915M total on row, and lowest round of situps 8 reps, really died out on both row and situps toward the end.

  • Crossfit Games Prep Workout

    Warm Up:
    R2R
    10 KB Swings
    20 MB Sit ups
    30 Air Squats
    40 Jumping Jacks
    Stretch
    R2R

    Skill:
    Rope Climb
    *** PVC Thrusters - let's make the move as close to perfect as possible, before we go into this brutal number of reps!

    WOD:
    14.5
    21-18-15-12-9-6-3
    Thrusters (95/65)
    Burpees

    Cash Out (if there is time!)
    Max L-sit