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

  • Manuel Workout

    Manuel

    5 rounds of:
    3 minutes of rope climbs
    2 minutes of squats
    2 minutes of push-ups
    3 minutes to run 400 meters

    Wear a weight vest or body armor. After the run, rest for the remainder of the 3 minutes before beginning the next round.

    Post reps completed to comments.

    Italian Army Capt. Manuel Fiorito, 27, of Verona, Italy, was killed May 5, 2006, when a roadside bomb detonated near his vehicle in Kabul, Afghanistan. Shortly before he died, Fiorito tended to other wounded men and prepared for defense against the enemy attack.

    Fiorito served with the Italian 2nd Alpine Regiment and was posthumously awarded the Silver Medal of Military Valor for his bravery.

    Fiorito was fond of Cindy, Murph, Mary and Angie, and was a pioneer in bringing CrossFit to the Italian military community. He is survived by many friends and family.

  • Deadlift Strength

    4x4 @ 85%

  • Strength #3- Week 3 Strength

    A1- Single Leg DB RDL 4x 6/ then 4/ (slow the reps down)

    B1- Barbell Push Press 4x4 (last rep with a slow eccentric)
    B2- KB Goblet Crossack Squat 4x5/

    4min rounds

    20min

  • Penkkipunnerrus 5RM ja max toistot 90% 5RM Strength

    Penkkipunnerrus 5RM ja max toistot 90% 5RM

    selvitä 12 min. aikana viiden toiston maksimi kilot

  • Gymnastics and core work Workout

    Practise gymnastics and core

    Warm-up:
    3x20m
    Bear crawl
    Crab walk
    Inch worm

    Workout:
    Side plank, accumulate 3min/side
    Plank raises x50
    Diamond push-ups x50
    DU's 5x20 (unbroken sets)
    Dip hold x10 (10sec on top & 10sec on bottom)
    Hip extension x30
    Ring rows 5x10
    Skin the cat to german hang 30sec x 5

    With tabata timer, 5sec / 5sec x6 (1min total)
    Tuck-ups to hollow hold
    3x1 minute round. Rest 1 minute btw rounds

  • TGU Workout

    Turkish Get Ups
    20 mins

  • Dynamic Sumo Deadlift Strength

    Dynamic Sumo Deadlift
    10 x 3r @ 55-60%
    45s. Recovery

  • Uplift the Team Workout

    In teams of Three:
    Each athlete has 1min to lift as many kilos (reps x kg = score) as possible in three movements:
    a) OHS
    b) Floor Press
    c) Hang Power Clean

    OHS
    Get outdoors and use your fitness!

  • Team running around Workout

    In teams of three, 25min AMRAP:
    30 Wallball,
    30 BxJ,
    30 Push-Up.
    One has to run around the box all the time. Carry a sandbag if you are a badass.

    heikki
    photo © Heikki H.

  • Air Force WOD Workout

    Air Force WOD: 20 Minute Time Cap

    For time:
    20 Thrusters
    20 Sumo deadlift high pulls
    20 Push jerks
    20 Overhead squats
    20 Front squats

    Men will use a 95lb barbell. Women will use 65lbs. Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees.