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

  • Back Squat 3RM Strength

    STRENGTH

    3RM in Back Squat

    RPE 5, maximum effort.

    Use spotters and perform legit reps!

  • 14.1 Open WOD Workout

    Workout 14.1

    Complete as many rounds and reps as possible in 10 minutes of:
    30 double-unders
    15 power snatches, 35/25kg

  • Josh Workout

    "Josh" for time:

    21 overhead squats at 95lbs/65lbs
    42 pull-ups
    15 OH squats at 95lbs/65lbs
    30 pull-ups
    9 OH squats at 95lbs/65lbs
    18 pull-ups

  • "12 Days of CrossFit" Workout

    For Time:
    1 Thruster 60/40kg
    2 Hang Power Cleans 60/40kg
    3 Deadlifts 60/40kg
    4 Burpees
    5 Toes to Bar
    6 Box Jumps
    7 Hand Release Push-ups
    8 Reverse Lunges
    9 Kettlebell Swings 24/16kg
    10 AbMat Sit-ups
    11 Wallballs 9/6kg
    12 Calorie Assault Bike / Row

    Complete each exercise in ascending order then work back down to 1, adding one exercise per round.
    1, then 2-1, then 3-2-1, and finally 12-11-10…3-2-1

  • Isabel Workout

    30 x Snatch 60/40kg

    For Time

  • Skills (Kipping / Butterfly Pull-Up) 4. Workout

    Kipping practice:
    -Lat activation
    -Arch / hollow
    -Kipping w/pause at the top (push away)
    -Kipping with feet together

    Butterfly practice:
    -Movement pattern w/ feet on ground or box, arms only
    -Bicycle kick
    -Strict fall through

  • Tammikuun haaste Workout

    Kävele tai juokse niin monta kilometriä kuin mahdollista.

    Laita ylös kävelty tai juostu kilometri.

  • WINTER WAR 2016 / qualifier 4 Workout

    "Barbell Hell"

    Go as far as you can in 25 minutes:

    RX For time:
    50 Deadlift 60kg/40kg
    50 Bar over hop
    50 Hang power clean 60kg/40kg
    50 Bar over hop
    50 Front squat 60kg/40kg
    50 Bar over hop
    50 Shoulder to overhead 60kg/40kg

    Timecap: 25min

    Scaled:
    - Scale reps to 25
    - Reduce weight!

  • Maastaveto 3,3,3,3,3 Strength

    Maastaveto 3,3,3,3,3

    nousevat painot, tauot 2 min

  • The Gauntlet for two Workout

    In teams of Two, I go, you go:

    in 30 minutes:
    “Jackie”
    1000m Row
    50 Thrusters (20/15kg)
    30 Pull-ups
    +
    “Karabell”
    10 rounds
    3 Snatches (60/40kg)
    15 Wall Ball (20/14lbs)
    +
    AMRAP of “Cindy” in the remaining 30 minutes.
    "Cindy"
    5 pull-up
    10 push-up
    15 squat
    Teams result is rounds of Cindy completed.
    JOS TEET YKSIN NIIN JACKIEN SAA HALUTESSAAN TEHDÄ KOKONAAN, Karabelliä 5 roundia, lepo n.1 min välissä, ja sit loppuaika cindyä kans yhden suhde yhteen levolla.