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

  • Jolt Workout

    Strength / Skill:
    -Work Up to a Heavy Clean & Jerk

    WOD - OTMEM for as long as possible (20 minute cap):
    -3 Power Cleans (#135/95)
    -3 Front Squats
    -3 Jerks

    Post: 3 rounds
    -15 Weighted Sit Ups
    -15 Unweighted Sit Ups

    This was a soul crusher!

  • OPEX 27/10/2016 Workout

    A. PS TnG cluster 2. 2. 2; rest 20sec/rest 3mins x 3 build per set

    B1. PC x 1/PP x 3; rest 30sec build per set
    B2. DL TnG x 3; rest 30sec build per set
    B3. 1 legless rope climb 15′. rest 10-20sec/1 rope climb 15′ with legs; rest 2-
    3mins x 4

    For time:
    50 cal row
    20 TGU 1.5/1pd
    10 MU

    Notes:
    – record PS weights
    – record total time for workout

  • 05.28.2014 Workout

    50 burpees

    5 Rounds of:
    50 Double Unders
    15 Toes to Bar

    50 Burpees

    RX'd this workout. Took a while :)

  • Ninjat 14-16v WOD Workout

    50 m lunge
    21 toes to bar
    40 m lunge
    15 toes to bar
    30 m lunge
    9 toes to bar

  • Introduction/Test Post Workout

    Welcome everyone to the first week of Q.E.S. cycle 1. This platform will be for your workouts and act as a way for athletes to communicate with our staff. You can also send any questions or concerns to Lance@victorcrossfit.com We will post the first week of workouts early so you can take a look at the structure and ask questions before it begins. We look forward to this journey to becoming a better athlete, and congrats on taking the first step!

  • Olympics Strength

    Total 120min
    A. WU 500m row, 2 rounds: 10 lunges, 10 air squat, 20 abs, 20 backs
    mobility

    B. Olympics, Jyrkin tunti
    BWU
    1. Tempaus samoille jaloille 3x20 3x20 3x25 3x27.5 2x30 32.5 35 yli 35 eteen 35
    2. Rinnalleveto, x 2 3x25 2x35 2x40 2x45 2x50 52.5 eteen
    3. HBBS
    4. FS 5x40 5x45 5x45 5x45
    5. Ojentajapunnerrus niskantakaa seisten voimatangolla
    4x12x10kg

    C. Post WO 500m row

  • XTRA 26.9.2019 Workout

    1) tempaus 3x60%, 3x70%, 3x1x90%
    2) Bar MU 4x5
    3) WOD
    4) veny

  • Metcon strength Workout

    • 3 Round not for time of:
    Double KB Floor Press 10 reps unbroken
    (Utilizza un peso delle KB impegnativo ma che ti permetta di fare 10 reps unbroken)
    Assault Bike 1:00 @ 70-80% MHR
    Double KB Row 10 reps unbroken
    (Utilizza un peso delle KB impegnativo ma che ti permetta di fare 10 reps unbroken)
    Assault Bike 1:00 @ 70-80% MHR

  • 6.8.2018 CF Workout

    Deload cycle

  • 2016/14/10 Workout

    4 RFT:
    5 Ring MU's
    10 Power Cleans (70/45)
    25 Wall Balls (9/6)

    Skills:
    DU's - Escolhe um nível:
    Nível Ninja: 5x75 Unbroken, 15" rest entre sets
    Nível Avançado: 6x50 Unbroken, 30" rest entre sets
    Nível Intermédio: 7x35 Unbroken , 45" rest entre sets
    Principiante: 8x20 Unbroken, 1 min rest entre sets