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

  • Power up 4 mito Workout

    AMRAP in 20 minutes
    20 Wall Ball Shots (9/6 kg)
    20 Shoulder-to-Overhead (60/40 kg)
    20 Kettlebell Swings (32/24 kg)
    20 Hand-Release Push-Ups
    20 Sit-Ups
    5 Burpees at the top of each minute

    Start with 5 burpees, then 20 wall ball shots, etc. Continue the AMRAP until 1:00, then perform 5 burpees. Resume the AMRAP where you left off. Do 5 burpees again each minute until the 20 minutes is complete. Score is total reps completed, including burpees.

  • TURKEY DINNER PREP Workout


    WARM UP grab 1 med KB
    40s ON : 10s OFF
    KB Halos
    SA KB OH PRESS R
    SA KB OH PRESS L
    FARMERS MARCH R
    FARMERS MARCH L
    SL DL + ROW L
    SL DL + ROW R
    GOB SQ
    GOB SQ HOLD
    ALT TACTICAL LUNGES

    10 mins

    BOX UP, BRUH
    share with partner... 1 box
    1. Switch Lunges
    2. Alt Box Up Leaps
    3. Box overs

    8/, 10/, 12/
    You go, I go format
    5 mins CAP to complete all reps

    THEN ...
    20s ON : 20s OFF each exercise 4 X's (12 Sets of 20s ON:20s OFF - 4 X 3)
    You go I go format
    8mins

    CIRCUIT

    ROPES (2)
    TRX (4)
    LANDMINES (2)

    25s ON : 25s OFF
    You Go, I Go Format
    4 X's @ each station 2 X THRU

    20mins

  • CrossFit Kids 14-16v WOD Workout

    Complete as many rounds as possible in 12 minutes of:

    25 pull-ups
    50-calorie row
    100 overhead squats
    50 box jumps
    25 pull-ups

    M 45-lb. barbell and 24-in. box
    F 45-lb. barbell and 20-in. box

  • Käsilläkävely V.1.1 Workout

    Each for time:
    Handstand Walk: 5x 50 ft

    Perform at 80% effort / RPE 15
    Rest 1 min between efforts.

  • Superkids 10-13v WOD Workout

    3 kierrosta

    9 käsipainothrusteria
    12 boxihyppyä
    15 burpeeta

  • Karen Workout

    AFAP:
    Wall ball x150 (9kg)

  • SUNDAY ACCESSORIES Workout

    A) Upper Body
    3-4 Supersets:

    • 8-12x DB Z-Press
    • 8-12x/arm Single Arm Band Lateral Raise // Seated DB Lateral Raise

    B) Lower Body

    3-4 Supersets:

  • 040121 Maanantai B Workout

    Rumojjojojpojpopjojpo

  • gymnastics Workout

    Strict Deficit (2″) Handstand Push-ups
    In 3 Minutes
    Max sets of 3
    Rest 3:00
    In 3 Minutes
    Max sets of 2
    Rest 3:00
    In 2 Minutes
    Max singles

  • Freiwald Workout

    For Time
    1 mile Run
    100 Chest-to-Bar Pull-Ups
    200 Burpees
    300 2-count Flutter Kicks
    1 mile Run
    Every 6 minutes perform:
    9 Toes-to-Bars
    11 Sit-Ups

    Athlete may partition the pull-ups, burpees and flutter kicks as needed, in any order or mix of sets. After each 6 minutes athlete must complete the toes-to-bar and sit-ups, then resume where they left off. End with the second mile run.