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

  • Met-Con 28092015 Workout

    Then, depending on your weaknesses, choose TWO of the following:

    4-5a. Met-Con
    4 Rounds
    21 HSPU
    15 OH lunge steps with 155/105lbs axle bar
    9 Hang power cleans with 155/105lbs axle bar

    4-5b. Interval Work
    Every 90 seconds for 9 minutes
    SPRINT 200m
    12 Toes to bar

    4-5c. Strength
    Overhead Squat:
    1×3 – 10 second hold at the bottom (light)
    1×3 – 5 second hold at the bottom (moderate)
    3×4 AHAP
    This is specifically for people who struggle with the bottom position/mobility of the OHS and snatch.

    4-5d. Accessory
    5 Rounds
    80′ Forward facing sled drag HAF
    Rest as needed

  • SDLHPs and ring dips (main site MONDAY 150928) Workout

    7 rounds for time of:

  • OPEX 30/09/2014 Workout

    http://opexfit.com/september-30-2014/

    4mins 90% effort
    Row 600m
    remainder of time amrap burpees at steady pace

    rest 3mins

    4mins 90% effort
    6 thruster 75/45#
    5 T2B
    15 DU

    rest 3mins

    4min 90% effort
    6 box jump sd 24/20″
    6 KBS 1.5/1pd
    6 wall balls 20# 10′ target

    rest 3mins

    4mins 90% effort
    AD for cals keep rpm sustainable

    Notes:
    – all should be sustainable and similar splits for rounds

  • b) Weightlifting Strength

    otm 15 : power clean + jerk @ 50-90% (5x1 75-90%) Harjoittele 5-8 nostoa push jerkkien kanssa joko kevyemmällä tai raskaammalla painolla.

  • Gymnastics/Accessory 30102015 Workout

    Climb the ladder until you fail within the minute
    Minute 1: 3 CTB pull-ups
    Minute 2: 30 Double-unders
    Minute 3: 6 CTB pull-ups
    Minute 4: 30 Double-unders
    Minute 5: 9 CTB pull-ups
    Minute 6: 30 Double-unders
    And so on…

  • Fitness Workout

    A.

    Three sets of:

    Pull-Ups x 5 reps

    Side Planks x 30 seconds each side

    Double-Under Practice x 60 seconds

    B.

    Complete as many rounds and reps as possible in 8 minutes of:

    10 Dumbbell Push Presses
    10 Weighted box step overs

  • MisFit Muscle-up Test Workout

    1-2-3-4-5-6-7-6-5-4-3-2-1
    Unbroken Muscle-ups

    Non-regionals athletes should consider dropping the high point to 6 or even 5 reps. All sets must be unbroken and done in the amount and order written. If you fail a set you must wait long enough to be able to re-do that set and continue. Be careful, or a DNF could bite you pretty quickly. We would love to see some full videos of this, win or lose. If you do send a video, you better do your dips on top of the rings and not behind them. You should also be passing through a dip and not catching at the top.

  • Event 1 Workout

    for time:

    10 snatch 50/30kg
    2000m
    10 snatch 50/30kg

  • OPEX 16/09/2014 Workout

    http://opexfit.com/september-16-2014/

    A. emom – 12mins
    odd – PC TnG x 5 65% of 1rm
    even – Close grip bench press x 3-4 70% of 1rm

    B. emom – 12mins
    odd – PS TnG 95/65# increase reps by 1 every set start at 4reps
    even – 45 DU

    C. emom – 12mins
    odd – KBS 2/1.5pd x 10
    even – Push press 115/75# x 8

    5mins amrap
    155/105#
    1 PC + FR forward lunge R and L + S2O = 1 rep

    Notes:
    – focus on breathing with TnG work
    – BB should not pause anywhere with TnG work
    – record score for 5min amrap
    - Compare AMRAP to here, but note 1 min less: https://www.wodconnect.com/crossfit-central-helsinki/feed/2015-08-26

  • 3x50m Weighted KB Lunges Workout

    Weighted Lunges with KB in Goblet position 3x50m (heavy KB)