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

  • 120122 Keskiviikko Workout

    20min AMRAP
    20 sit-up
    20 medball squat clean 20/14
    100m medball front rack carry

  • MAYFLY PRO TRACK Workout

    A,
    Bench Press 1xMax effort at 1x BW
    Goal: 10+reps

    B,
    Chest Supported Single Arm Dumbbell Row 30-30, using heaviest weight per set
    Dumbbell Strict Press 8-8-8, using heaviest weight per set

    Chest Supported Single Arm Dumbbell Rows- 2x15 L/15 R

    C,
    Teams of 3 - 5 rounds of:
    Partner 1: 20/17 Row Calories
    Partner 2: max rep Med Ball Clean + Wall Balls @9/6kg
    Partner 3: max rep Rope Climbs

    Effort should be close to a minute but no more than 1:20 on the rower.
    Log your total reps and include your finish time in your notes.

    D,
    2 rounds for quality of:
    10 Prone Snow Angels
    Single Arm Overhead Carry, pick load, L 15m /R 15m
    10 ATYTs, pick load
    Band Mount Plank Hold, 20 secs
    10 WY Negatives, pick load
    Front Raise Hold, pick load, 20 secs

    Complete 2-3 rounds.

  • Oly Lifting 26-06-2022 Strength

    Power Clean + Hang Power Clean
    Build to a heavy 1 + 1 over 6 sets. Rest 2:00
    -Aim to match or improve on last week
    Option: Technique work sets of 3 Clean Deadlifts + 3 Hang Power Clean

  • FBB Workout

    E3M x 4
    8/8 filly press
    10-12 alt. gorilla row
    10-12 Barbell bicep curl

  • Tiistai 7.12. Workout

    Wod
    Treeni:
    21-18-15-12-9

    Overhead squat 45/30kg (max 50%)
    Bar over burpee (tasajalka hyppy)

    Hiki:
    21-18-15-12-9
    Front squat 45/30kg
    Bar over burpee (vapaa ylitys)

    Tc 14 min

  • devils jump Workout

    20 Min AMRAP

    5 DBL DB Devil Press
    10 Box Jump Over Overs
    15 Wall Balls
    20/15 Cal Row

    @22.5/15 kg
    @70/60cm
    @9/6 kg

  • WOD Workout

    Every 2:00 for 20:00 (10 rounds)
    5 Push jerks 145/105#
    200m row

    • must clean barbell before doing push jerks
    • pick a challenging weight but one in which you can do all 5 reps every round unbroken

  • WOD 28/05/22 Workout

  • Acid Bath Workout

    500m SkiErg
    500m RowErg
    1000m BikeErg

    7 min tc women
    6 min tc men

  • VKO53 Treeni 3 Workout

    "The Seven"
    7 rounds for time of:
    7 Handstand Push-ups
    7 Thrusters (61 / 43 kg)
    7 Knees to Elbows
    7 Deadlift (110 / 75 kg)
    7 Burpees
    7 Kettlebell Swings (30 kg / 1.5 pood)
    7 Pull-ups

    *Kevennä painoja sen mukaan, että lämmittelyssä 7 toistoa voi tehdä putkeen hyvällä tekniikalla.

    -

    
Background: “The Seven” is in memory of seven US Central Intelligence Agency (CIA) officers and one Jordanian officer who were killed by a suicide bomber at a remote base in southeastern Afghanistan on December 30, 2009. The bomber was posing as a potential informant reporting on Al Qaeda. Seven new stars were etched onto the memorial wall at the CIA.
    Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.
    This workout was first posted on the CrossFit main site as the workout of the day for Sunday, May 30, 2010 (100530). It has since become one of CrossFit’s most recognizable Hero WODs.