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

  • Monster 13/2017 Workout

    Partner WOD

    5min AMRAP
    10 Cleans 60/40kg
    15 Burpee over box jumps
    20 Toes-to-bar

    rest 2min

    2 Rounds of:
    100 Double Unders
    50 Wall Balls
    50 Box Jumps
    40 Deadlifts 60/40kg
    40 KB/DB Snatches 24/16 (25-22,5/15kg)

    rest 3min

    5min to find 1RM Thrusters

  • 3/22/17 Workout

    Start up(14)
    stretch 4 mins

    choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

    warm up(5)

    Metcon/Metcon-comp(15)
    amrap 5
    30 box jumps/step ups 24/20
    30 *pull ups-scale as needed

    amrap 4
    20 box jumps/step ups 24/20
    20 *c2b-scale as needed

    amrap 3
    10 box jumps/step ups 24/20
    10 *mu/10 c2b

    Score equals total reps. If you do not complete the work in any of the amraps, record reps and move to the next amrap. The goal is to scale appropriately to finish the work in each amrap.

    goat work(6)

    Finisher
    2 min samson stretch
    30 scap push ups
    50 leg raise

  • Shoulder burner Workout

    5 RFT:
    3 Burpees
    6 OHS 40/30kg
    9 Pull-ups
    12 DB strict presses 20/15kg (6/6)
    Every round starts with 20 DU.

    Timecap 15 min.

  • Tabata: KB swing (heavy) Workout

    KB swing 32/24 kg

    Tabata is 8 rounds of: 20s work, 10s rest, for a total of 4 minutes.
    Your score is the lowest amount of reps during the whole tabata.
    Example: 12-12-11-11-10-10-10-12 -> score is 10.

    Link to normal Tabata KB swings: https://goo.gl/MfCb1y

  • Endurance Workout

    For 40 minutes ascend the ladder as far as possible:

    3 Med ball clusters
    3 Toes-to-bar
    150 m run or 10/8 cal row
    20 s rest

    6 Med ball clusters
    6 Toes-to-bar
    300 m run or 20/16 cal row
    40 s rest

    9 Med ball clusters
    9 Toes-to-bar
    450 m run or 30/24 cal row
    60s rest
    etc…

  • 5.3.2017 Workout

    EMOMx15
    Min 1: 15 Wallballs 6/4kg
    Min 2: 15 KB Swings 24/16kg
    Min 3: 15 Box Jumps 24/16kg
    Min 4: 15 Push Press 42,5/30kg
    Min 5: 13/11 Calorie Row

  • Move Prep Workout

    T-Spine mobility
    Wrist + Forearm Prep
    Scap Pushups
    Push Up negatives
    Lizard Stretch
    BW Squats
    BW Good Mornings

    Then Benchmarking!
    -Everyone does 2min max burpees together
    -As you are recovering from the burpees, trainers give 2-3min rowing technique clinic
    -then 1 attempt each at max wattage on the rower. once the wattage drops, you're off the rower.

    15min

  • 2/27/17 Workout

    Start up(14)
    stretch 4 mins

    choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

    warm up(5)

    Front squat(12)
    week one
    5@65%-75%-85%
    amrap on final set

    Metcon/Metcon-comp(12)
    on the 2:00 min
    6rds
    16 wallballs 16/12 *20/14
    6 pull ups/4 bmu
    score equals best time

    Finisher
    2 min hip opener
    1 min s/a para stretch
    100 crunches

  • 29092014 Workout

    BBG

    5X1 Snatch from blocks (just above knee) @ 80% of max from blocks – rest as needed

    BB Cycling/Midline

    1a) 3×5 Touch & Go Snatches (full) @ 75% of 5rm – rest 90 sec.

    1b) 3X60 second Weighted Plank Hold (plate on back) – heaviest possible, rest 90 sec.

    Conditioning

    “Open Workout 14.1″

    10 minute AMRAP of:

    30 Double-Unders
    15 Power Snatches 75/55#

    //

    Lub

    20 PullUps
    40 Kb Snatches
    80 DU
    40 Kb Snatches
    20 PullUps

    //

    Lub

    "GarageGames Final"
    1/2 Jackie

    500 M ROW
    25 Thrusters
    15 Pullups

    //

    CrossFit!

  • Horrible Hundred Workout

    WOD: ( Vertailu: 21/10/2013)

    25 x DL 100/80kg
    25 x SC & J 60/40kg
    25 x Thruster 40/30kg
    25 x Ohs 20/15-20kg

    TIMECAP: 15min