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

  • WOD Workout

    Team WOD:
    200 pull-ups/Ring Rows
    *every time someone breaks, everyone does 5 burpees.

  • 22.07.2013 Workout

    Kraft: Frontsquat

    1-1-1-1-1 reps

    WOD
    5 Rounds for time of:
    50 Double unders (300 single unders)
    40 Abmat Sit-ups
    30 Squats
    20 Burpees
    10 strict Pull-ups

  • WOD 16042015 Workout

    For time:
    - 1000 m run.
    - 75 Wall Balls (9/6 kgs).
    - 50 Box Jumps (24"/20").
    - 75 sit-ups.
    - 50 Toes to bar.
    - 75 DU.
    - 1000 m run.

  • Death By Clean & Jerk Workout

    WOD: Death By Clean & Jerk (#135/95)
    Minute 1......1 C&J
    Minute 2......2 C&J
    Minute 3......3 C&J
    etc...

    Post WOD: 10 Minute Push Up Test (112)

    Teamed up with Angela for a round of Tabata Sit-Ups ...

  • Farmer Workout

    Pre-WOD:
    7x2 bench press at 85% of 1RM (#185,185#,185#,195#,195#,205#,205#)

    WOD - For Time:
    - 200 Meter Farmers Carry
    - 3x (400 meter Run, 25 HR Push Ups)
    - 200 Meter Farmers Carry

    Post WOD (Personal):
    - 1000M Row / Moderate Pace (3:53)

    Working to embrace running more in WODs, control breathing ... work at what I suck at! Happy with time today, did not sandbag pushups, did my reps and pushed to spring that last corner of the farmers carry. Personal row to "wind down" and build some endurance. Sorry about the sweat!

  • 4th Day of Crossfitmas Workout

    Crossfit Christmas Challenge:
    - 1 Round of Helen, 3:11; .5 pt
    - Tabata Squat - Bar Must Stay on Shoulders (95#), 45 reps; 1 pt
    - 1 Minute Tire Flip, 15 reps; 3 pt
    - 1000M Row, 3:50; 2 pt

    DANG IT! 1 second off getting a full point for Helen, and 10 seconds off getting 3 points for row ... just a little extra effort goes a long way ... another lesson learned! Keep pushing the boundaries of what I think I can do.

  • Ke 5.2. Strength

    Tänään oli hyvä tunnelma tehdä! Päätin heti mennessä et tänään en sitten nysvää ja pitää alkaa haastaa itseään.

    Vajaa 4vk sitten 5x3 etukyykky 55,60, 65, 67,5 ja 70. Tänään tein 65, 70, 72,5, 75 ja 77,5. Viimeinen toisto oli todella raskas ja sen sai kyllä jo kyykätä tosissaan ylös :D mutta nousi ilman asennon kaatumista. Ens kerralla vielä kovemmat sarjat!

    Tempokyykyt 4x10 42,5kg (viimeksi 3x10 40kg). Meinasi lähteä järki! Aina jossain seiskan kohdalla ahdistaa ja tekis niin mieli pysähtyä, mutta eieiei :) oli ihanaa!

    Pk 30min (1000m row, 50 du, 50 kb swing 12kg, 50 walking lunge, 50 sit up): 2 kierrosta ja muutama kymmenen metriä soutua. Syke pysyi tänään tosi hyvin! Du nostaa kyllä, mutta hönkäilyllä laskikin helposti. Muissa ei juuri vaikeuksia. Jee!! Huomenna onneksi jo seuraava :)

  • Minute by Minute Workout

    Pre-WOD:
    - 5x5 Bench Press (75%)
    - 5x5 Back Squat (75%)

    WOD:
    Sprint length of gym touching the wall on the minute every minute increasing each round; must touch wall each length of the court:
    - 1st minute, 1 length & rest time remaining
    - 2nd minute, 2 lengths & rest time remaining
    - 3rd minute, 3 lengths & rest time remaining
    - 4th minute, 4 lengths & rest time remaining ... etc.
    Go until you cannot complete required lengths within the minute interval.

    Post-WOD:
    - Knockout! some basketball to wind down ...

    5:30am got 11 rounds, our 6:30 class top was 10 rounds ... happy to just touch wall and finish 9 rounds.

  • VIDEO - ATP Skill: Banded Core Hold Workout

  • Running and burpees Workout

    5 rounds: