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

  • Tabata Style Workout

    4 rounds:
    20sec: 10m Shuttle Run
    10sec: rest
    20sec: High Box Jump
    10sec: rest

    2min rest:

    4 rounds:
    20sec: Split Jump (alternate)
    10sec: rest
    20sec: Double KBS (eyelevel)
    10sec: rest

    2min rest:

    4 rounds:
    20sec: TTB
    10sec: rest
    20sec: Push-Up
    10sec: rest

    RPE 3-5

  • 20min EMOM: 1) 10-20 Wallball 2) 10-20 Burpee Workout

    20min EMOM:

    1) 10-20 Wallball
    2) 10-20 Burpee

    Scale if needed.

  • Athens Throwdown Wod 4 + 5 Workout

    WOD 4
    10 min AMRAP
    6 + 6 DB snatch @ 15 kg
    8 TTB
    12 double DB deadlift @ 2 x 15 kg
    4 + 4 m. walking lunges with 15 kg plate OH
    Result: 5 rounds + 12 snatch + 1 TTB = 183 reps
    Placing: 14.

    WOD 5
    "Jackie" - 8 min cap
    1000 m row
    50 thrusters @ 15 kg
    30 pull up
    Result: 25 pull up
    Placing: 45.

    Total placing: 22.

  • Run/row sprint Workout

    3x 800 metres run Moderate pace
    rest 3 mins between efforts
    3x 400 metres run faster pace
    rest 2 mins between the efforts
    3x 200 metres run faster pace
    rest 1 min between effort
    3x 100 metres tun
    rest 30 seconds between efforts

  • Gymnastics Workout

    Strength
    EMOM 12
    1) 6-10 Ring push up
    2) 6-10 Chin up
    3) REST

    Skill
    EMOM 16
    1) 8-12 Kipping Pull up
    2) 8-12 Kipping HSPU
    3) 20-40s L-Sit Hold
    4) REST

  • CFKN nuoret Workout

    Lämmittely ja mobility

    Roikutaan: leukoja, t2b

    10min amrap
    100m laite
    4 t2b
    5 punnerrusta

    Loppuvenyttelyt

  • Kotitreeni Ke 23.6.2021 Workout

    WU
    3rds
    10x KB/DB swing
    10x plank shoulder tap
    10x air squat
    3x inch worm

  • 8/7/19 Workout

    Warm up(8)
    3rds
    20 jax
    10 high knees
    5-10 m shuttles

    Mobility(4)
    1:00 min elevated child's pose

    Intervals(18)
    4rds
    1:00 min rope slam
    1:00 min sandbag swing
    1:00 min airdyne
    1:00 min farmers carry
    0:30 rest

    Opt(12)
    1600m walk/run
    1000m row

    Finisher
    30 w-raise
    60 kneeling crunch
    1:00 min bf stretch

  • SPCOM04102019 Workout

    PARTE A

    Warm up
    Clean warm up
    Then 3 round
    30” Wall Sit
    20 box step over
    10 mt duck walk

    PARTE B

    Front squat :
    2 set
    5 20" 4 20" 3 20" 2 20" 1 rest 3' 77%

    Strict c2b ( poi scalare a pull-up con sovraccarico, poi pull-up) :
    Per 10' ogni 20" una rep

    PARTE C

    C1

    Run

    3x 400mt slow

     400mt medium

 400mt fast

    Rest 3’

    C2

    14’ EMOM

    6 Double Db Thrusters 20/15kg

    8 Handstand Push Up

    PARTE D
    Wod a team
    TC: 40'
    4RND
    10 GTO S. 50/35KG
    20 HSPU S,
    30 PULL-UP
    40 CAL. SKI ERG
    REST 5'
    4 RND
    800 MT ROW
    40 DL BW
    30 W. BALL
    20 ALT. DB SNATCH

  • WOD Workout

    CrossFit Games Open 17.5

    10 Rounds

    9 Thrusters 42,5/30kg
    35 DU

    Timecap: 24min