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

  • Muscle & Power, Viking WOD Workout

    3 rounds “Roy”
    15 Deadlift
    20 Box Jumps
    25 Pull-Ups

  • Running ans squats Workout

    5 rounds:

    • Run 1 minute
    • Squat 1 minute

    Score is the amount of squats

  • 19 Oct 2015 Workout

    Warm up

    800m run/800m row
    +
    1Rnds of:
    20 Push Up
    20 TTB
    20 Squat
    20 Pullup

    *Mobility *
    ROMWOD

    Olympic weightlifting
    Hyperextension (20/40 kg) 10x3
    Snatch from PP 4 set 3x40%, 3x50%
    C&J 4 set 4x40%, 4x50%

    Gymnastics

    Emom 15′

    I 10 Box Dip

    II 10 Pullup

    III 10 GHD Situps

    Conditioning
    5 RNDS

    10 UB Power clean & Push Jerk (You Pick Weight)

    Max DU UB

  • Wor Out Workout

    4 sets
    Rest 1 min between sets

  • 25.1.2020 Workout

    7 x Unbroken TnG, Every 2:00

    3 Power clean
    3 Front squat
    3 Push Jerk

    Climbing heavy

  • OPEX 24/10/2014 Workout

    A. BS with variable resistance – 10 sets of 3 @ 20X1; rest 45 sec – bands or chains

    B. OHS @ 42X1; build to a moderate triple in 5 sets

    C. EMOM – 8 min – 8 CTB chin ups

    D. EMOM – 12 min
    odd – 6 tough KB snatch R
    even – 6 tough KB snatch L

    Notes:
    – choose your tension as needed for A, work on speed on concentric, record what you use
    – pause at bottom for OHS – form over load impt here
    – work on speed for CTB chin ups, if volume is low add speed element, NOT reps or load
    – choose aggressive load for Snatch but solid form, breathe throughout

  • Happy BDay Mom Workout

    61cal row
    then
    6 rounds
    11 burpees
    20 sdhp @24/16
    15 american swings @24/16

  • PARTNER AMRAP Workout

    On a 35-minute clock with a partner, complete as many rounds as possible in 30 minutes of:
    30 double-unders
    15 pull-ups
    15 push-ups
    100-meter sprint
    Then, 5 minutes to find a 1-rep-max partner deadlift

    For the AMRAP, have one partner work while the other rests, switching after a full round is completed. If you're performing without a partner, rest 60 seconds between each round, and find a regular 1-rep-max deadlift:

  • 24 min EMOM: vauhtipunnerrusta ja voimistelua Workout

    Inspired by Pat Sherwood, and CrossFit Linchpin

    24 min EMOM

    minutes 1-6:00

    Odd: 10 x Push press 30 kg / 45 kg

    Even: Max Reps Ring Muscle Up
    Scaled to kipping chest to rings / kipping pull ups on rings

    minutes 7-12:00

    Odd: 10 x Push press 30 kg / 45 kg

    Even: Max Bar Muscle Ups
    Scaled jumping bar Muscle Ups

    Minutes 13-18

    Odd: 10 x Push press 30/45 kg

    Even: Max Reps, legless ropeclimbs

    Minutes 18-24

    Odd: 10 x Push press 30/45 kg

    Even: Max Reps, Burpee Box Jumps 50 / 60 cm

  • 20151014 WoD#1 Workout

    "3 rft.
    10 KB Push Press (24/16)
    10 Burpee Box Jump-Overs
    1 rope climb"