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

  • COOL DOWN Workout

    5min Row/Airbike with nose breathing only

    Perfect Stretch video

  • 121227 Workout

    Two rounds of:
    Run 800 meters
    30 Pull-ups
    115 pound Front squat, 30 reps
    30 Toes-to-bar
    115 pound Power clean, 30 reps

  • WARM-UP Workout

    Warm-Up

    5-10min Bike/Row/Airbike…

    Then 3 rounds:
    10 Double KB Deadlift
    10 Double KBS (eye level)
    5+5 Double KB Front Rack Reverse Lunge
    5 Burpee over KB
    30sec Plank Hold

  • Weight Lifting Strength

    Power clean+power jerk 5 sets
    Squat clean+split jerk 5 sets
    Back squat 5x3

  • Endurance Workout

    • 46 Min of:
    Row 4’ @ 60% MHR +
    7 Round of
    3’ @ 65-70% MHR (22-26 s/m)
    2’ @ 75-80% MHR (24-28 s/m)
    1’ @ 85-90% MHR (26-30 s/m)

  • 8.7.2018 Masters MM Workout

    lepoja

  • 7/15/20 Workout

    Warm up(10)
    10 jax
    10 heels to rear
    10 single leg deadlift
    10 reverse lunge
    10 plank to bridge
    10 lunge
    10 spiderman
    100m run
    :30 pigeon

    GRT(20)
    Run 2.0 miles or 20:00 minutes

    Finisher
    50 kneeling crunch
    1:00 hamstring stretch

  • Extra Credit 23-05-2021 Workout

    Jefferson Curl 3 x 3 10s up 10s down. Rest 45s.
    +
    - Global Foam Roll Thoracic Spine x 60s each
    - Biphasic Half-Kneeling Pec Stretch x 60s each side.
    - Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

  • Kotitreeni Ke 9.6.2021 Workout

    WU
    3rds
    10x air squat
    10x scapula push up
    10x one leg V-up

  • CrossFit Open 15.2 Workout

    Teens
    (Teen Boys 14-15, Teen Boys 16-17, Teen Girls 14-15, Teen Girls 16-17)

    Every 3 minutes for as long as possible complete:

    From 0:00-3:00
    2 rounds of:
    10 overhead squats (65 / 45 lb.)
    10 chin-over-bar pull-ups

    From 3:00-6:00
    2 rounds of:
    12 overhead squats (65 / 45 lb.)
    12 chin-over-bar pull-ups

    From 6:00-9:00
    2 rounds of:
    14 overhead squats (65 / 45 lb.)
    14 chin-over-bar pull-ups

    Etc., following same pattern until you fail to complete both rounds

    Scaled Teens
    (Scaled Teen Boys 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 14-15, Scaled Teen Girls 16-17 )

    Every 3 minutes for as long as possible complete:

    From 0:00-3:00
    2 rounds of:
    6 overhead squats (45 / 35 lb.)
    6 jumping chest-to-bar pull-ups

    From 3:00-6:00
    2 rounds of:
    8 overhead squats (45 / 35 lb.)
    8 jumping chest-to-bar pull-ups

    From 6:00-9:00
    2 rounds of:
    10 overhead squats (45 / 35 lb.)
    10 jumping chest-to-bar pull-ups

    Etc., following same pattern until you fail to complete both rounds