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

  • 4/4/18 Workout

    Start up
    stretch for 4 mins

    choose one:
    2 mins of running, rowing, airdyne, jax, jump rope, rope slam

    3rds(8)
    toe walk
    knee grab
    heel walk
    side lunge

    Metcon/*Rx(12)
    On a 12:00 min clock

    1600m run then
    amrap single unders/*double unders in time remaining.

    sub 7 min mile
    +8 pts to your score
    sub 8 min mile
    +6 pts to your score
    sub 9 min mile
    +4 pts to your score
    sub 10 min mile
    + 2 pts to your score

    *This mile run can be used as your conductors club movement if the required time is met.

    gym goat/cc movements(10)

    Finisher
    100 alt leg raise
    2 min IT stretch
    1 min calf stretch
    1 min chest opener

    post time and reps to comments

  • Strength 29-03-2018 Workout

    1) Speed Front Squat: 4 x 4 @70%, every 60s.
    2) Ultra Wide Sumo Deadlift: 4 x 3 @70%, every 60s.

    • Reset on each rep of the Sumo DL.
    • Beginner: Focus on Technique and don't worry about %

  • The CrossFit Games Open 18.4 Workout

    The CrossFit Games Open 18.4

    In 9 minutes, complete
    21-15-9
    Deadlift 102/70 kg
    HSPU,

    • In the remainder of the time, complete:

    21-15-9
    Deadlift 143/93 kg
    50-ft HS walk (15,2m)

    Time cap 9 min
    Tie break time after each completed DL set

    Scaled
    DL 61/43 kg and HR pushups
    then
    DL 83/61 kg and bear crawl

  • 3/14/18 Workout

    Start up
    stretch for 4 mins

    choose one:
    2 mins of running, rowing, airdyne, jax, jump rope, rope slam

    3rds(8)
    walking heel grab
    walking knee grab
    walking side lunge
    20 mclimber-run

    Metcon/*Rx(17)
    800m run
    40 dips/*ring
    20 hand release burpees
    10 hkr/kne/*ttb
    800m run

    gym goat/cc movements(10)

    Finisher
    50 alt sit up
    50 temp tantrum
    50 band pull aparts
    2 min couch stretch

  • Strength 18-03-2018 Workout

    Barbell Complex:
    4 Deadlifts
    3 Hang Power Cleans
    2 Front Squats
    1 Jerk

    *Build to a heavy set in 9 minutes.

  • Interval Workout

    EMOM 10mins
    2 Thrusters @60/40kg + 20 DU

  • Pari Soijaa Workout

    AAMUN TUNTI ON OMATOIMISESTI, OHJAAJAT EIVÄT PÄÄSE PAIKALLE TÄLLÄ KERTAA AAMUUN! KOOTUSTI VEDETÄÄN KLO 17.

    In teams of 2 - eka kaiffari tekee liikkeen - toinen jatkaa seuraavasta ja ja ja anna soija!

    AMRAP 8
    20 Air Squats
    5 Strict Handstand Push-Ups (Or HSPU Or L-Seated DB Press 10 )
    10 Thrusters (30/40 kg)

    Rest 4 minutes

    AMRAP 8
    40 Double-Unders (Or 100 SU’s)
    10 Hand-Release Push-Ups
    8 Pull-Ups

    Rest 4 minutes

    AMRAP 8
    20 Box Jumps (50/60 cm)
    10 Toes to Bar
    8 Ring Dips

  • 2/15/18 Workout

    Start up
    stretch for 4 mins

    choose one:
    2 mins of running, rowing, airdyne, jax, jump rope, rope slam

    2rds(8)
    15 plyo
    10 inchworms
    5 burgner w/pvc

    Metcon/*Rx(20)
    amrap 1
    3 snatch 75/55-*115/75
    6 ring row/pull ups/*c2b
    rest 1 minute after each round.
    Rpt 10

    otm 6
    2 hang snatch-climb if form allows

    Finisher
    60 dbl crunch
    2 min hip opener
    2 min chest opener

  • 14.2.2018 Workout

    Tankojumppa 5 kierrosta
    3 takakyykky
    3 pressi niskasta
    3 etukyykky
    3 rive riipusta
    3 raakatyöntö
    3 te -veto
    3 tempaus
    3 valakyykky

  • A: AMRAP 10 min (ladder) Workout

    AMRAP 10 min

    Ladder: 1-2-3-4-5-6-...
    Thrusters 45/32,5 kg
    TTB

    Increase by 1 rep each round