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

  • 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)

  • Open gym Workout

    Open gym

  • 5x10 Strict Pullups Workout

    5x10 Strict Pullups (rest 90sec)

  • Maastaveto 3 x 5 Strength

    Mave, 5x65%, 5x75%, 5x85%+

  • Clean and Jerk 10×1 Strength

    Clean and Jerk 10×1 @75-85% of weight you worked up to from the low hang.

    Time to get some practice reps in from the floor before finding a max next week during Cycle 2 test week. The entire reason we spent this long from these positions is so we’re ready to hit them perfectly as the bar transitions from the floor to the low hang, and on to power position. Be smooth and technical on these 10 reps. Save the big weight for next week.