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

  • Superkids 10-13v Taito Strength

    5 x 7 pystypunnerrus

  • Winter War 2017 - Qualifier 3 - modified Workout

    Winter War 2017 - Qualifier 3 - modified

    For Time, CAP 25 min

    RX

    10 Squat Snatch*
    2R:
    - 5 CTB
    - 5 HSPU
    - 10 Pistols, alternating

    8 Squat Snatch
    2R:
    - 5 CTB, 5 HSPU, 10 Pistols, alternating

    6 Squat Snatch
    2R:
    - 5 CTB, 5 HSPU, 10 Pistols, alternating

    4 Squat Snatch
    2R:
    - 5 CTB, 5 HSPU, 10 Pistols, alternating

    2 Squat Snatch
    2R:
    - 5 CTB, 5 HSPU, 10 Pistols, alternating

    • Squat snatch or Power snatch + OHS. A full squat is required.

    Scaled

    10 Ground to Squat to Overhead (GTSTO)
    2R:
    - 5 Pull-ups
    - 10 Hand-realease Push-ups
    - 15 Air squats

    8 GTSTO
    2R:
    - 5 Pull-ups, 10 Hand-release Push-ups, 15 Air squats

    6 GTSTO
    2R:
    - 5 Pull-ups, 10 Hand-release Push-ups, 15 Air squats

    4 GTSTO
    2R:
    - 5 Pull-ups, 10 Hand-release Push-ups, 15 Air squats

    2 GTSTO
    2R:
    - 5 Pull-ups, 10 Hand-release Push-ups, 15 Air squats

    Original weights:
    Men 50-60-70-80-90kg
    Women 35-40-45-50-55kg

  • Smash 11.12 Workout

    8 minutes to go as far as possible
    1 power clean @70/50, 2, 3, 4...
    2 c2b, 4, 6, 8...
    3 brp over bar, 6, 9, 12...
    3 min rest
    Amrap 12
    8 kbs 32/24
    8 db snatch 25/20
    8 deadlifts 100/70
    2min rest
    30 wall balls
    30 hr push ups
    30 box jumps
    30 t2b
    30 Thrusters 30/20

  • SPCOM18092019 Workout

    Warm up 

    Hip mobility video 

    3 round 30” bike ,10 respirazione gatto, 10 rep braccio dx gamba sx alt. , 20 banded good morning 

    B

    Deficit dl ( disco 15 ) :
    3x8 ( 4 unbroken + 4 singole ) 65 %
    Dl from block ( dischi 15 ) :
    3x8 ( singole) 70 %
    Dl gambe tese :
    2x8 50 %
    ⚡‼️ Percentuale del dl classico
    Al termine di ogni set 5 Cal bike ( sprint )
    Rest tra i set 90'

    C1

    WEIGHLIFTING 

    Stacchi strappo 5x3 90% Rest 90”

    5x 1 Power Snatch 2” fermi in Power e subito (senza risalire) 1 Overhead Squat 55-65% rm Rest 90”

    4x2 rep squat snatch 75-85% rm

        30” vogatore lento

        2 rep Squat snatch 

        30” Rest

    C2

    GYMNASTICS 

    30” hs Hold + 30” tocco spalla dx e sx

    Rest 1’ x 3

    30” camminata intorno al box

    30” Rest X3’

    6’ hsw (chi ha hsw con deficit, oppure propedeutiche)

    C3

    ENDURANCE 

    Run

    10” fast 50” slow

    20” fast 40” slow

    30” fast 30” slow

    40” fast 20” slow

    50” fast  10” slow

    Rest 1’ x 3

    D

    WOD 1

    AMRAP 18'
    30 CAL. ROW
    15 PULL-UP
    300MT RUN
    15 DB BOX STEP OVER

    E

    WOD 2
    3RND
    10 BURPESS OVER BB
    10 MB CLEAN
    10 GTO (SET 1: 50KG, SET 2: 60KG, SET3: 70KG)
    100 DU
    REST 2' OGNI SET

  • LPS161213 "nasty YO" Workout

    1. Conditioning

    2 RFT

    Round 1 @ 50kg
    Round 2 @ 60kg

    2. Core Work

    ” Durante Core ”

    5 rds

    Rest 1 min

  • 11/3/16 QES Workout

    Endurance Athletes AM Session
    GP warm up
    Bench Press 3-3-3-3-3
    super set each bench set with max effort push ups Rest 1:20
    Wtd Pull ups 5-5-5-5-5 or assisted pull ups Rest :90
    Deadlifts 3x15 (touch and go) Rest 1:20

    Endurance pm session
    Dynamic Warm Up
    5 Rounds of 3min Run @:30 below your best mile pace. Rest 1min between rounds. If you start to fall off running pace add :30 to rest time.
    Core Work: 10 Rounds
    10 sit ups
    10 super mans
    10 leg lifts

    CrossFitters Session
    Dynamic Warm Up
    3 Rounds For Time
    Row 1000m
    50 Dips

  • 11/1/16 QES Workout

    Endurance Athletes Am Session
    GP warm up
    8 Rounds
    :45 Box Jumps or step ups
    :45 Slam Balls 20 or 15lb ball
    :45 Db Push Press 50/35lbs
    :45 Row or Run or Bike Hard pace
    each movement gets 15 sec of transition time. Heart rate should be fairly high the whole time.
    Finisher: Cool down 1 mile jog or 1600m row

  • 10/27/16 Strength

    Endurance Athletes Am Session
    GP warm up
    -Bench Press 12-10-8-6-4-2 rest 1min then
    Super set each Bench Set with Max effort Pull ups rest :90 then repeat next bench set. (if you cant do pullups try assisted ones or rows)
    -Deadlifts 5x5 increase load with each set rest 1:20

    Endurance/CrossFitters Pm Session
    Dynamic Warm up
    -5 rounds of 2min runs @ :30 below your best mile pace. Rest 1min between each set. If you start to fall off running pace add 30 sec to rest time.
    Core Work:
    1 Round
    100 Leg lifts For time

  • 10/24/16 Workout

    Endurance AM Session
    GP Warm Up
    -Wtd Lunges 5x10ea leg rest :60
    -Db Shoulder Press 4x10 rest :90
    -Power Cleans 3x3 rest 1:20
    *all strength sets should increase load with each set

    Endurance PM
    -Dynamic Warm Up
    Run for 30-40min as far as possible with a zone 2 heart rate (mark your total distance)
    Core work: 3 rounds
    30-50 sit ups
    1min plank hold
    30-50 flutter kicks ea leg

  • Warm up list for week! Workout

    DYNAMIC WARM UP
    1 Round
    Jog 1mile for endurance 800m for crossfitters
    then 20yds each
    Knee Pulls
    Quad Pulls
    Frankies
    Inch Worms
    High knees
    Butt kicks
    Crossovers both directions

    GP WARM UP
    2 Rounds
    5 Squats
    5 Squat Jumps
    5 Tuck jumps
    10 Pvc or empty bar good mornings
    10 press ups
    10 scorpions
    20 Arm circles
    20 Jumping jacks
    20 Mountain climbers