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

  • Accessories Workout

    4 rounds of:
    10 Hollow Rocks
    20 Mountain Climbers
    max effort Hanging L-Sit Hold

    Score: total time L-sit Hold

  • Accessory wod Workout

    For quality:
    20 Strict Chest to bar pull-ups (pronated grip)
    20 Strict Wide grip pull-ups (chin over) (Pronated grip)
    20 Chin-ups (supinated grip)
    *Each time you break 5 push-ups + 10 air squats
    Sx: If you will be breaking more than 3 times per pull-up variation do 2-3 push-ups + 4-6 squats
    *Use a band or put your foot on a box to assist so that you can do each pull-up variation in 3-4 sets max.

  • ISABEL 19052015 Workout

    30 snatches for time (100/70 kgs).

  • CFKN nuoret Workout

    Alkulämmittely ja mobility

    Harjoitellaan takakyykkyä

    On/off 30s 3kierrosta
    Viivajuoksu
    Boxihyppy
    Rengassoutu

    Loppuvenyttelyt

  • 07/01/19 Workout

    Tabata handstand push-ups
    Rest 1 minute
    Tabata pistol squat
    Rest 1 minute
    Tabata push-ups
    Rest 1 minute
    Tabata jumping lunges

  • Friday Strength Test Strength

    1RM Back Squat

  • Gymnastics + conditioning Workout

    135 min

    1.Own skill
    A. HSW practice for 10 min

    2.JG SC 20.3.2018
    A. 3 rounds:
    60 s. kneeling thoracic twist/side
    60 s. shoulder flexion pulses
    60 s. passive hang
    10 kip swings

    B. Butterfly skill, complete:
    3 x 10 box assisted bfly pu
    4 x 10 single leg box assisted bfly pu
    4 x 5 single leg jumping box assisted bfly pu
    1 x max set of bfly pull ups - attempts

    C. Own additional EMOM:
    1) 6 C2B
    2) 8 HSPU

    3.ATP workout 21.3.2018

    A. 20min EMOM:
    1 Power Snatch @75-85% and 20 DU > 35 kg + 15 DU
    Both movements on the same minute.

    Rest 5min

    B. 10min EMOM:
    1) 20-25 Wallball / 20 @ 14 lbs
    2) 1-3 Rope Climb / 1

    Rest 3min

    C. For time:
    15-12-9
    TTB
    Box over Jump

    Result: 4.27
    Total time: 44.27

  • Performance Strength

    A.
    Every 3 minutes, for 15 minutes (5 sets):
    Front Squat
    *Set 1 – 3 reps @ 65%
    *Set 2 – 2 reps @ 75%
    *Set 3 – 1 rep @ 80%
    *Set 4 – 1 rep @ 85%
    *Set 5 – 1 rep @ 90%

  • Vesta CrossFit 07.21.2015 Workout

    4 rounds for time
    15 wall ball @9/6
    10 deadlift @100/50
    5 muscle clean @40/25

  • WOD Workout

    With a continually running clock:

    min 0-2: 200m row max rep rower over burpees
    rest 1min
    min 3-5: 200m run max rep double unders
    rest 1min
    min 6-8: max rep renegade manmakers 35/20lb
    rest 1min

    3 rounds of each