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

  • WOD Workout

    For Time
    As Heavy as possible
    20m OH Walking Launge
    15 CTB
    20m Front Rack Walking Launge
    15 Ring Dip
    20m Back Rack Walking Launge
    15 T2B

    Timecap : 15 mins

  • 15 min 2 liikettä Workout

    15min

    200m juoksu
    10 puolilinkkari pallon kanssa

  • Extra Credit 06-07-2018 Workout

    KB Curls: Accumulate 75 Reps.

  • 5 rounds for time Workout

    5 rounds for time

    10 Box Jump, Step Down
    7 m Single Arm OH Walking Lunges, 22,5/15 (24/16) kg
    7 Burpees
    7 m SA OH WL back, other arm

  • Rope climbs, KBS, DB walking lunges Workout

    4 rounds:
    3 Rope climbs (advanced: start seated from the floor)
    10 KBS 32/24kg (american)
    20 DB suitcase walking lunges (pick a weight you can go unbroken)

  • row conditions Workout

    Row conditions

  • Workout Workout

    1) 8 Minute AMRAP for Skill:

    • Alligator Rolls x 3/direction

    • Kick to Handstand against Wall x 5 reps OR Wall Walk x 3 reps (if comfortable in Handstand position, attempt to take feet off wall and hold freestanding Handstand for a few seconds each rep. If doing Wall Walks, go as high as you comfortably can)

    . . . 2 MINUTES REST. . .

    2) EMOM X 8 Minutes:

    • Min. 1 - 10 Ring/TRX Push-Ups OR Tempo Push-Ups w/(3-0-X-0) tempo (3 seconds down to floor each rep)

    • Min. 2 - 3-5 Strict Pull-Ups OR 1-Arm DB Row x 6/arm

    *Attempt to either add weight or increase the challenge of the movement by lowering the ring/TRX height.

    . . . 2 MINUTES REST. . .

    3) 15 Minute AMRAP:

    • Lateral (Sideways) Crawl x 10 meters/direction
    • Single Arm Ring/TRX Row x 5/side
    • 10 Cal. Row/Ski Erg/Airdyne

  • Workout Workout

    PARTNER WORKOUT - 35 Minute AMRAP:

    • 100 Cal. Bike/Row/Ski Erg
    • 100 1-Arm Alternating DB Snatch @ 35-50/15-35 lbs.
    • 100 Cal. Bike/Row/Ski Erg
    • 100 Burpee Box Jump Overs @ 24/20 in.
    • 100 Cal. Bike/Row/Ski Erg
    • Max Rope Climbs OR Pull-Ups with time remaining

    *One partner works at a time and reps/cals are split evenly and as needed between partners.

  • CrossFit Total Workout

    Sum of the Best of Each Lift

    Back Squat

    Shoulder Press

    Deadlift

    https://library.crossfit.com/free/pdf/52-2006_CFTotal.pdf

  • 17.3 Workout

    Prior to 8:00, complete:
    3 rounds of:
    6 chest-to-bar pull-ups
    6 squat snatches, 43kg/29kg
    Then, 3 rounds of:
    7 chest-to-bar pull-ups
    5 squat snatches, 61kg/43kg.
    *Prior to 12:00, complete 3 rounds of:
    8 chest-to-bar pull-ups
    4 squat snatches, 83kg/61kg
    *Prior to 16:00, complete 3 rounds of:
    9 chest-to-bar pull-ups
    3 squat snatches, 102kg/70kg
    *Prior to 20:00, complete 3 rounds of:
    10 chest-to-bar pull-ups
    2 squat snatches, 111kg/79kg
    Prior to 24:00, complete 3 rounds of:
    11 chest-to-bar pull-ups
    1 squat snatch 120kg/83kg
    *If all reps are completed, time cap extends by 4 minutes.