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

  • 7.8.2019 Workout

    *** Deload Week ***

    A.
    Tempo Clean Deadlift
    7 Sets of 1
    Tempo: 7 Seconds Up, 7 Seconds Down

    B.
    Conditioning
    "Ninja Turtle"
    5 Rounds, Every 4 Minutes:
    3 Bar Muscle-ups
    6 Toes to Bar
    9 Deadlifts (225/155)
    15/12 Calorie Assault Bike

    Kilos - Deadlifts: 102.5/70

  • Good Morning 3x10 Strength

    3x10 Good Morning

  • CrossFit Total Strength

    Back Squat x 1RM (105 kg) (PR)
    Shoulder Press x 1RM (55kg) (PR)
    Deadlift x 1RM (140kg) (PR)

  • Weightlifting metcon Workout

    12 Min EMOM of:
    BB Clean & Jerk 80-85% (Heavy) 1 rep

  • WOD Workout

    7AMRAP- 1min Rest- 7AMRAP

    WOD A:
    20 DB single arm snatch
    20 DB box step overs (24”/18”)
    20 push-ups (Dec/Inc)
    * DB (50/30)

    WOD B:
    20 Box jumps (24”/18”)
    20 Bulgarian split squats (BW)
    20 Box Dips

  • G-WOD Workout

    10 rounds for time:
    5 Clapping push ups
    7 C2B with kip
    9 Air Squats

  • Cleaning Day Workout

    Pre-WOD:
    Power Clean 5,5,5,3,3,3

    WOD - 10min AMRAP:
    - 10 Hang Cleans (95#,65#)
    - DU, increase with each round 10, 20, 30, 40 ...

    Mod 1: 1-1 Singles with 3 burpee buy-in each round
    Mod 2: 10 DU each round if you are close to getting DU

  • "Kelly" Workout

    5 RFT

  • Kipparit Workout

    Alkulämppä:
    Peili-leikki (aina kun joutuu palaamaan lähtöpaikkaan= 5 burpeeta)

    Mobility

    Taito:
    HS-juttuja

    WOD
    9min AMRAP
    2-4-6-8-10...
    Leuka/rengassoutu
    Viivan yli burpee
    Valakyykky kepillä tai tangolla

  • Traveling Mimi Workout

    WOD
    "Traveling Mimi"
    3 Rounds of:

    - 400M Run
    - 20 Air Squats
    - 20 Push Ups
    - 20 Burpees
    1 Round of:

    - 400M Run
    - 14 Air Squats
    - 14 Push Ups
    - 14 Burpess
    Finish with:
    - 148 Singles - Jump Rope

    My mother Carolyn Sue Moore, Mimi to her grand kids, was released from the hospital 10.3.2013 after 5 weeks of surgery + recovery. When reading the post prescription list which included Pepcid for heartburn acid reflux, Ambien for help sleeping and hydrocordone for pain ... the 74 year old grandmother of 7 said ..."I don't take that crap, just get me outta here". This Oklahoma daughter of an oil rig family, born in her grandmothers house, spent her 74th birthday last month in the hospital ... it was her 1st birthday ever in a hospital. This lady defines "TOUGH".

    My "Hero" workout was completed in their driveway this morning, the total reps are 74 for her age, and the single jump ropes are 2:1 ratio, which totals 148.