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

  • AccessoryWOD Workout

    4 sets:
    10/10 Double kettlebell Front rack RNT lunges. See video for band set-up.

    Rest 1:00
    20 Heiden lateral hops

    *Focus on sticking the landing, and being as balanced as possible.
    Rest 2:00

  • 120821 Workout

    135 pound Thruster, 15 reps
    Run 200 meters
    95 pound Thruster, 20 reps
    Run 400 meters
    65 pound Thruster, 30 reps
    Run 800 meters

  • AccessoryWOD Workout

    4 sets:
    20 steps DB Death march

    10 Incline DB bench press
    10 Tall Kneeling Banded Good mornings

    *He demonstrates 2 foot positions in the video, choose which ever feels more comfortable or you can alternate each set. The main take away here is to SQUEEZE your glutes

  • 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.

  • Friday 19th April Workout

    Good “bad” Friday
    Wod 1:
    6 mins to build to a heavy complex of
    1 clean + 1 hang clean + 1 STOH
    Rest 2 mins then 3 mins ME@80%
    Score: weight + ME reps

    Wod 2: 10 min window
    1k run
    Then 1 set ME back squat
    you choose weight
    Score: 1A-1k time 1B- weightxreps

    Wod 3: Amanda (10 min T.C)
    RXDA- 9-7-5
    RMU
    Squat snatch@60/40
    RXDB- 5-3-1
    RMU
    Squat snatch@60/40
    S1A- 9-7-5
    Pull ups
    Snatch@50/35
    S1A- 9-7-5
    Strict BPU/JPU
    Snatch@40/30
    Score:
    time -minus 1 min (RXDA)
    Time -minus 45 secs (RXDB
    Time -minus 30 secs (S1A)
    Time -minus 15 secs (S1B)

  • Filthy 50 Workout

    50 Box jump, 24 inch box
    50 Jumping pull-ups
    50 Kettlebell swings, 1 pood
    Walking Lunge, 50 steps
    50 Knees to elbows
    50 Push press, 45 pounds
    50 Back extensions
    50 Wall ball shots, 20 pound ball
    50 Burpees
    50 Double unders

  • 6.10.2017 Pe Jatkoryhmä SQ/DL Dynamic Effort Workout

    Box-kyykky 8x2x50%
    Salkkunosto 4x6
    Vatsat 100 toistoa
    Kelkka 40-50% x omapaino x 6 "spurttia" (pitkillä palautuksilla)

  • AccessoryWOD Workout

    4 sets:
    20 steps DB Death march

    10 Incline DB bench press
    10 Tall Kneeling Banded Good mornings

    *He demonstrates 2 foot positions in the video, choose which ever feels more comfortable or you can alternate each set. The main take away here is to SQUEEZE your glutes

  • CrossFit Total Workout

    3 attempts each:
    * Back squat, 1 rep
    * Shoulder Press, 1 rep
    * Deadlift, 1 rep

  • 120529 Workout

    21-15-9:
    - front squat, 95lbs
    - Burpee
    - Pull-up