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

  • Jerk 6x2 Strength

    Jerk 6x2
    rest 2-3min btw sets

  • Active Recovery Workout

    Primary
    Swim 500 Meters at easy pace
    20 Min mobility work with resistance band and foam ruler

    Alternate to Swim
    20-25 Min Bike or Jog at a moderate to easy pace & 20 min mobility work with resistance band and foam roller

    OR

    Yoga 40 Minutes

  • 21.1.2020 CF Workout

    Eilinen

  • 18.1.2020 CF Workout

    Eilinen

  • Crossfit Games Open 14.4 Workout

    CrossFit Games Open Workout 14.4

    14 minute AMRAP:
    - 60Cal Row
    - 50 T2B
    - 40 Wall Balls (20#, 14#)
    - 30 Cleans (135#, 95#)
    - 20 MU

    Got through 12 reps of Cleans, 162 reps RX. PLEASE remember, that this was a PED free performance ;) with a heavy allergy / cold attack from this damn Texas weather! This 45 year old did what he could. Feel good about pushing through it with a great box crew at CrossFit Richardson.

  • Warmup Workout

    • 5 Min EMOM of:
    Double Unders 30-50 reps +
    • 3 Round Not For Time of:
    Strict C2B Chin Ups 5 reps
    Dive Bomber Push Ups 5-7 reps
    Double DB Walking Lunge (light weight) 16 reps
    Ring L-Sit 0:30

  • Warmup Workout

    • 5 Min EMOM of:
    Double Unders 30-50 reps +
    • 3 Round Not For Time of:
    Butterfly C2B Pull Ups 4-6 reps
    Strict Ring Dips 7 reps
    One-Arm KB Overhead Squats Dx (light weight) 10 reps
    One-Arm KB Overhead Squats Sx (light weight) 10 reps
    GHD Sit Ups 10 reps

  • 21.9.2020 WOD Workout

    5 Rnds. Go Heavy! Start @ 60% Clean
    1 x Squat Clean + 4 Steps forward + 3 Front Squat + 1 x Squat Clean + 4 Steps forward + 3 Front Squat
    Send Off 3:30

  • SPCOM10122019 Workout

    A. Warm Up
    AMRAP 8'
    20 GHD
    40DU
    30" SQUJAT HOLD+PLATES
    40DU
    POI
    3' MAX REP EMPTY BAR

    B. FORZA
    EMOM OGNI 2' PER 7 SET 14'
    5 Front Squat LENTI 3" DISCESA 2" BOTTOM 3" SALITA

    Set 1: 50-60% @1RM FRONT SQUAT
    Sets 2-6: 65-75% @1RM
    Set 7: 80%@1RM

    C. Conditioning – For Time
    ROW600m
    15 C2B
    20 Push Jerk
    15 C2B
    20 Push Jerk
    15 C2B
    ROW 600m
    Carico: 60-45kg 50-35kg

    D. For Time
    4 RND
    30 GHD Sit Ups+MB
    12 D-BALL Clean
    Rest 2'

    E. EMOM
    OGNI 5' PER 25'
    30" Max Cal. BIKE
    2 x 10 Single Arm DB Overhead Squat (10 PER LATO)
    10 TTB
    16 PSTOL
    20 PUSH UP

  • run/squat cleans/dips/KB swings Workout

    Warmup:
    5 min jump rope
    3 rounds
    20m high knees
    20m butt kickers
    10 KTE

    skills:
    dips and KB swings

    WOD:
    20 min time cap
    800m run
    1 min squat cleans 75 Rx
    1 min dips (black band)
    1 min KB swings 1 pd RX
    400m run
    repeat cycle
    800m run

    complete with 89 total reps and 0:53 to spare