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

  • Metcon Workout

    • 20 Min AMRAP of:
    Standard Push Ups 10 reps
    Air Squats 20 reps
    Row 15/10 Kcal
    Standard Push Ups 20 reps
    Air Squats 40 reps
    Row 15/10 Kcal
    Standard Push Ups 30 reps
    Air Squats 60 reps
    Row 15/10 Kcal
    Etc.
    Wear Vest (9/6Kg)

  • Superkids 10-13 v Voima Strength

    sumomaastaveto-tekniikka

    / 3 x 5 sumomave

  • Sean's Benchmark Workout

    For Time:
    200 Toe Touches
    100 Alternating Overhead Lunges (25/45lb bumper plate)
    50 Plate Walkovers

    100 Toe Touches
    50 Alternating Overhead Lunges
    25 Plate Walkovers

    50 Toe Touches
    25 Alternating Lunges
    12 Plate Walkovers

    *Toe touch= both feet have to be in the air simultaneously
    *Lunges= Back knee has to touch the ground at the bottom and feet have to come together at the top (Place plate down to the ground when resting, don't drop it)
    *Plate Walkover= both hands have to touch the ground

  • Thrusters- Pullups- Cal Workout

    FT -AFAFP

    30-20-10

    Thrusters 35/25

    Pull-ups

    Row cals

  • Deload week snatch complex Strength

    Snatch complex

    Every 90 sec x 6 sets

    Snatch pull
    Power snatch
    Squat snatch
    Snatch balance
    OHS

    Kuorma KORKEINTAAN 50% 1RM tempauksesta!!! Tekniikkatreeninä. Koko kompleksi läpi aina unbrokenina ja ei tangon tiputuksia vaan TNG.

  • 07032016 Workout

    Strenght
    back squats, 10' EMOM 5 reps@60%

    WOD
    For time, working on the odd minutes, and resting on the even minutes:
    50 pull-ups
    push presses, 50 reps
    back squats, 50 reps

    Work from 0:00 to 1:00, rest from 1:00-2:00, work from 2:00-3:00, rest from 3:00-4:00, etc.

  • Main site Friday 260109 Workout

    For reps

    • 50-foot handstand walk
    • Max-reps knees-to-elbows

    Rest 90 seconds

    Rest 90 seconds

  • Long Beach Workout

    For time:
    1 Round:
    160 Double Unders
    800 Meter Run
    40 Burpees

    2 Rounds:
    80 Double Unders
    400 Meter Run
    20 Burpees

    3 Rounds:
    40 Double Unders
    200 Meter Run
    10 Burpees

  • 2011 Crossfit Open Workout #1 Workout

    Pre-WOD:
    Find 1RM of:
    Strict Press - #135
    Jerk - #155

    WOD:
    10 minute AMRAP
    - 30 DU's (60 singles)
    - 15 Power Snatches (75# / #55)

    Completed 5 rounds + 60 Singles + 6 Snatches. Strict pullups, 11 reps. Gotta improve the jerk and get more weight without having to press so much!

  • Reebok CrossFit Games 2016 - Open WorkOut 16.2 Workout

    Beginning on a 4-minute clock, complete as many reps as possible of:
    25 toes-to-bars
    50 double-unders
    15 squat cleans @60/35
    If completed before 4 minutes, add 4 minutes to the clock and proceed to:
    25 toes-to-bars
    50 double-unders
    13 squat cleans, @80/45
    If completed before 8 minutes, add 4 minutes to the clock and proceed to:
    25 toes-to-bars
    50 double-unders
    11 squat cleans, @100/55
    If completed before 12 minutes, add 4 minutes to the clock and proceed to:
    25 toes-to-bars
    50 double-unders
    9 squat cleans, @120/65
    If completed before 16 minutes, add 4 minutes to the clock and proceed to:
    25 toes-to-bars
    50 double-unders
    7 squat cleans, @140/75

    Stop at 20 minutes.