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

  • Puoli Tuntia Vain Crossfit Elämää Workout

    AMRAP 3 x 5

    30 Vuoroloikka = Air Lunges
    20 Anchored Sit-Ups
    10 SLAM
    5 Box Jumps

    3 min LEPO amrappien välissä. Saa hikoilla ja kyynelehtiäkin.
    Jatka siitä liikkeestä johon jäit, kierrokset ylös!!
    !

  • TYNNYRIKYYKKY EMOM <3 Workout

    EMOM for 24 minutes eli 6 kierrosta näitä:

    Minute 1 – 20 Tynnyrikyykky ( keppi tai kevyt paino, jalat ei käy suorina)
    Minute 2 – 16 KB Swings (14/20 kg)
    Minute 3 – 10 Thrusters (10/20 kg)
    Minute 4 – 8 Ring Rows![](

  • Tisdag 31/10 2017 Workout

    A: Gymnastic skill
    Partner Handstand walk 3x15m
    B: Conditioning
    E2M for reps
    1: Max set strict CTB chin ups
    2: Max reps bench press 60/40kg
    3: Max set strict pull ups
    4: Max reps bench press
    5: Max set C2B pull ups
    6: Max reps bench press
    7: Max set pull ups
    8: Max reps bench press
    Compare to 29/8 2017
    C: Accessory
    C1 Trap tri raises 3x10/each arm
    C2: Side lying horizontal abduktions x10/each arm
    C3: Strict ring rows 3x10
    *Rest as needed between exercises and sets

  • Onsdag 4/10 Workout

    A: Conditioning
    10 rounds:
    200m row
    200m run
    15 FLR Burpees
    B: Gymnastic endurance
    10min emom:
    5-10 TTB
    * Goal is unbroken kipping reps. Choose a number of reps and stay with it for the whole workout
    C: Accsessory
    3 rfq:
    Porn stars x12/each arm
    Shoulder flyes x12
    Side lying horizontal abductions x12/each arm
    Rest as needed

  • 8/24/17 Workout

    Start up(14)
    stretch 4 mins

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

    2rds(8)
    10 plyo
    8 good mornings
    6 hang clean
    4 pull ups
    2 push up/hspu

    Metcon/Metcon-comp(18)
    40 hang clean 115/75-*155/95
    10 pull up/c2b/*7 bmu
    40 step ups/*box jumps 24/20
    10 pull up/c2b/*7 bmu
    40 hrpu/*hspu
    10 pull up/c2b/*7 bmu

    hang clean(12)
    work up to a hvy

    Finisher
    2 min hip opener
    2 min s/a para stretch
    30 hip rots
    60 dbl crunch

  • Olympic 16-17.8 Workout

    1)
    20 minutes tu build up heavyish power clean +push jerk.
    2)
    EMOM 8
    2 power cleans, 2 front squats, 2 push jerks
    use around 70% of part 1.
    3)
    EMOM 8
    One power clean + one push jerk x 2
    2 sec pause in the catch and in the jerk.

  • Wod 2.0 The Engine Test Workout

    Warm up
    8 minute tabata
    Deadlift (60 kg/ 45 kg)
    Hang power clean + thruster (30 kg/ 20 kg)
    Rope climb/ pull up
    Burpee

    21 – 15 – 9
    Deadlift (72,5 kg – 55 kg)
    Bar over burpee

    Time cap 9 minute

    Rest 5 minute

    5 rounds
    10 x Power clean (52,5 kg/ 35 kg)
    1 x rope climb

    Time cap 9 minute

    Rest 5 minute

    3 rounds
    5 x Thruster (42,5/ 30 kg)
    10 x Pull ups
    15 x KB swing (24 kg/ 16 kg)
    20 x Wall ball (9 kg/ 6 kg)

    Time cap 9 minute

  • 8/9/17 Workout

    Start up(14)
    stretch 4 mins

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

    3rds(8)
    20 jax
    20 mclimbers
    20 heels to rear

    Metcon/Metcon-comp(14)
    4rds
    40 goblet lunge 35/25/*45/35
    40 du's x3 singles
    100m sprint

    gym goat(7)
    du's, kip, hspu

    bk squat(12)
    5x2 climb

    Finisher
    2 min couch stretch
    2 min calf stretch per
    100 kneeling crunch

  • Skill wod Workout

    Pull ups and T2B progressio

    4 rounds
    Pull ups x 4
    Hollow rock x 8 (selällään)
    T2B x 4
    Hollow rock x 8 (vatsallaan)

    rest 1 minute between rounds.

    Pistol squat progressio

    4 rounds for quality
    KB deadlift (24/16) x 20
    Pistol squats x 10

  • Accessory Work Workout

    4 rounds, rest 1-2min between movements:

    1) 10m Front Rack KB Walking Lunge
    2) 1-2 Legless Rope Climb
    3) 5+5m Banded Lateral March
    4) 6+6 Seated Single Arm Press

    KB FRWL use 2 Kettlebells. Go AHAFA. Scale legless rope climbs to normal rope climbs if needed. Banded lateral march, go sideways 5m and back. Presses should be AHAFA.