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

  • Tempaus riipusta Strength

    3 x 2

  • CFPR Workout

    21-18-15-12-9-6-3
    Deadlift @79 kg
    Bar facing Burpees

  • Warm up and WOD Workout

    3 rounds
    10/8 cal bike or row
    10 passthroughs
    10 beat swings

    WOD
    E2MOM for 30:00 (15 rounds)
    1 round of Cindy
    100m sprint or 8/6 cal bike

    *cindy
    5 pull-ups
    10 push ups
    15 squats

  • 4 rounds of pull-ups and push-ups Workout

    4 rounds:
    1 minute Pull-Up, 1 minute rest
    1 minute Push-Up, 1 minute rest

  • SPCOM25112019 Workout

    LUNEDI

    A. Warm Up
    3 RND
    15 Banded Good Morning
    12 Tempo Push Ups (Lento fase eccentrica, veloce concentrica)
    9 Strict Pull Up

    B - forza
    S. Press
    5×5
    60% @1RM

    poi
    Bench Press
    4×10

    C. Met-Con – For Time
    Row/Bike 25/20 Cal.
    20 C2B
    5 Sandbag Cleans 50/68kg-(donna power clean 35/45kg)
    20 C2B
    Row/Bike 25/20 Cal.
    (C2b CON VEST)

    D. Forza 2 parte
    Back Squat
    10 @65%
    10 @65% + 5kg per lato
    10 @65% +10 kg per lato

    E.
    AMRAP 5' x 4
    20/15 Calorie Ski
    12-15 Ring Dip
    Nel tempo rimanente max rep p. jerk (60/50-45/35kg)

    Rest 2'

    F. opzionale
    Gymnastics Complex
    5 Rnd
    8 Pull Up
    6 Chest To Bar Pull Ups
    4 Bar Muscle Ups
    scaled
    5 Rnd
    6 Pull Up
    4 Chest To Bar Pull Ups
    2 Bar Muscle Ups
    F1
    3x Max Time
    DB Farmers Hold

    Rest 3-5'
    Back Rack Step Through Lunges

    4×15
    (2 per lato)
    GHD Hold
    5x 20"

    F2
    14 km di A. Bike

  • Girs Gone Wild Workout

    On the 0:00... Girls Gone Wild Part #1 -
    "Fran" 21-15-9: Thrusters (42.5/30kg) Pull-Ups

    On the 4:00... Girls Gone Wild Part #2 -
    "Diane" 21-15-9: Deadlifts (102.5/70kg) Kipping Handstand Pushups

    On the 8:00... Girls Gone Wild Part #3 - "Amanda" 9-7-5: Ring Muscle-Ups Squat Snatches (60/42.5kg)

    • Three part workout, starting on the 0:00, 4:00, and 8:00. Any time remaining after completing the task (first being "Fran"), is rest.

    • What is less important than doing these workouts as "Rx", is completing these with rest between. If we believe there is a strong chance that we will reach the 4:00 cap in either "Fran" or "Diane", let's slightly modify the couplets so that we are afforded around :30-1:00 of rest. This makes the stimulus of the workout more potent, as opposed to a 15:00 straight workout. We are looking for the sprint stimulus today.

    • Enter all three completion times to the trackers, where the system will add together the sum total.

    • If we reach a time cap, add a single second for every repetition not completed.

  • Endurance Workout

    • For Time:
    Assault Bike 50 Kcal @ max effort
    1:1 rest
    Assault Bike 40 Kcal @ max effort
    1:1 rest
    Assault Bike 30 Kcal @ max effort
    1:1 rest
    Assault Bike 20 Kcal @ max effort
    1:1 rest

  • EMOM Workout

    10 min joka minuutilla 3x korkea boksi sekä 3x leuka, merkka mikä boksi sekä mahd skaalaukset leukaan

  • Emom 6 Workout

    2x Snatch Balance.

  • Vesta CrossFit Workout

    EMOM
    5 rounds
    1' minute: 5 cal rowing (add 1 cal every round)
    2' minute: 10 thrusters @40/25
    3' minute: 40m bumper plate farmer carry using pinch grip @AHAP