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

  • Vesta CrossFit 07.11.2015 Workout

    EMOM 8'
    even 4 snatch @50/35
    odd toes to bar

    then
    rest 2'
    then

    AMRAP 3'
    burpees

  • 11042016 Workout

    WL
    Snatch
    A. Work up to a heavy single from above the knee
    B. Work up to a heavy single from below the knee
    C. Work up to a heavy single from the ground

    Conditioning
    "Nancy"
    5 RFT:
    400m Run
    15 OHS

    Stamina Condiitoning
    EMOMx10:
    Odd: 5 Kipping HSPU
    Even: 10 Wall Balls

  • Maanantai Wod Workout

    1-2-3-4-5-6-7-8-9-10
    Push press (30/50kg)
    10-9-8-7-6-5-4-3-2-1
    Deadlift (60/100kg)

    TC: 25min

    For Time:
    25 Burpee to target
    25 Box jump
    25 Push up
    25 Burpee to target
    25 Box jump
    25 Push up

  • 21.3.2014 Workout

    REST DAY / OPEN GYM

  • Saturday Warm up Workout

    2 rounds
    1 min jog/light run
    1 min row
    1 min ski
    1 min bike erg
    first round easy , second easy/moderate. rest 10-20 sec bwn movements. when done on first round do some dynamic
    streching before going next round. Same thing after second warm up round.
    then
    60m run at workout pace
    100m row
    100m ski

  • Skill Work Workout

    1 Pull up (3 band)
    :20 Handstand Hold
    2 Pull ups (3 band)
    :20 Handstand Hold
    3 Pull ups (3 band)
    :20 Handstand Hold
    4 Pull ups (3 band)

    • balance board work

  • WOD 311018 Workout

    15' amrap
    10 BBJO
    10 Pullup

  • Metcon strength Workout

    3 Round not for time of:
    BB Bulgarian Split Squats 15 reps unbroken/side
    (Utilizza un peso impegnativo ma che ti permetta di fare 15 reps unbroken)
    One-Arm KB Press 15 reps unbroken/side
    (Utilizza un peso impegnativo ma che ti permetta di fare 15 reps unbroken)
    Handstand Walks 15-30 m o Wall Climb 5 reps

  • Rubber Chuckin Workout

    Saturday

    Metcon: “Rubber Chuckin”

    Teams of 2 (1 works w/ tire while other does Ball Slams)

    100m Tire Thrusters

    100m Tire Tosses

    ME Ball Slams (20/14)

    Cash Out: 100 Double Unders EACH

  • Power Snatch Strength

    Every :30 for 10:00
    1 Power Snatch at 60-75%