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

  • Tuesday WOD Workout

    Every min for 14 minutes
    Odd : HS walking x 10-15m or 2-3 wall walks
    Even : Deadlifts x 5 reps @55-60% of 1rm

  • Tuesday Metcon Workout

    Air bike Conditioning
    3 sets
    1:00 easy -> :30 Moderate
    1:00 easy -> :30 Moderate/fast
    1:00 easy -> :30 Fast
    rest 2 min bwn sets
    so 3 times this usual "warm up". It makes you feel pretty good afterwards.
    Men/Women target paces on bike (watts)
    200-250 / 150-200 (easy)
    250-300 / 200-250 (moderate)
    300-350 / 250-300 (mod/fast)
    350-400/ 300-350 (fast)

    Score is total calories.

    After air bike use 10-15 minutes to get ready for hs walking / wall walks by testing movements and
    also take 3 warm up sets for deadlifts (example 10-8-6 reps and add weight each time)

  • For Time Workout

    For Time

    600m row
    30 hang power clean 52/35

  • Snatch Complex Strength

    500m row/jog

    Burgener warm up

    Snatch complex

    1 pull + 2 high hang power

    • Work up to Challenging weight in 15 min
    • Mark 3 of your heaviest lifts

  • Gymnasty complex Workout

    3 x compex
    4 butterfly pull ups
    1 Bar MU
    8 T2B

    Scaled
    5 kips
    5 kipping pull ups
    5 leg raises

  • Double Yard Helen Workout

    6 RFT
    400m Run
    21 AM Kettlebell swings 24/16kg
    12 V-Up/Tuck-up

  • Ma 26.4.2021 sputnik: kyykky + penkki Strength

    Kyykky 6x3x80%

    Penkki 6x2x80%

    Reisikoukistus käsipainolla 5x12-20

  • Accessory Workout

    5 RNDS for quality
    AHAFA
    rest 60s. b/w movements

    6 wall balls 12/9
    10 bulgarian split squat e/s
    10 bar dips

  • CFPORVOO WOD 27.4.2021 Workout

    4 rounds
    300m run
    10 burpees

  • "MAUPIN" HERO WOD Workout

    4 Rounds for time:
    800m Run
    49 Push-Ups
    49 Sit-Ups
    49 Air Squats

    Background:
    Dedicated to U.S. Army Staff Sgt. Keith “Matt” Maupin, 24, of Batavia, Ohio, who disappeared on April 9, 2004, when insurgents south of Baghdad attacked his convoy with small-arms fire and rocket-propelled grenades. His remains were found on March 20, 2008. Prior to his disappearance, Maupin served as part of the 724th Transportation Company in Bartonville, Illinois.

    He is survived by his mother, Carolyn; father, Keith; a brother and sister; and many other friends and family members.

    The "Maupin" Hero WOD, created by Bare Hands CrossFit @barehandscf (Columbia, IL, USA) was originally programmed with 4 rounds of just a run and 2 minutes each of max push-ups and sit-ups. But this version, which they posted on YouTube, was later posted on the CrossFit Main Site as the workout of the day for Sunday, April 10, 2016 (160410).