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

  • F.U. Corona WOD #47 Workout

    Long endurance 1h 30min
    60 min of easy work 60-70%of your max HR.
    +
    2x15min of harder work up 80% of your max HR by walking, running, biking

    • Don't have a HR monitor? No worries, go by feeling. 60mins of 'light sweaty and a slightly raised breathing'. 30mins of heavier breathing and unable to talk normally, but able to be consistent with the work required.

  • 25.6.2019 Strength

    SLDL 4x10@AHAFA

  • "DORK" HERO WOD Workout

    6 Rounds for Time:
    60 Double-Unders
    30 Kettlebell Swings 24/16kg
    15 Burpees

    Scaling:
    Reduce the reps and/or number of rounds in order to keep the volume manageable. Aim to complete the workout in less than 25 minutes.

    Intermediate Option
    4 rounds for time of:
    60 double-unders
    30 kettlebell swings 24/16kg
    15 burpees

    Beginner Option
    4 rounds for time of:
    60 single-unders
    20 kettlebell swings 16/12kg
    10 burpees

    Background:
    Dedicated to Boston firefighter Michael "Dork" Kennedy, 33, of Boston, Massachusetts, who died fighting a nine-alarm fire on March 26, 2014. Kennedy served with the Boston Fire Department for six and a half years and was a Marine Corps sergeant who served a tour in Iraq before that.

    He had a big presence in his local CrossFit community, coaching and training at several affiliates, including CrossFit Craic, CrossFit Florian, CrossFit Together and CrossFit HomeBase.

    He is survived by his girlfriend, Sarah Wessman, and many other beloved friends and family members.

    This "Dork" Hero WOD was first posted on the CrossFit main site as the workout of the day for October 10, 2018 (181010).

  • Wallball 10min emom Workout

    Joka minuutti 10 wallballia

  • Mia 30 Workout

  • 21 Jump Street Workout

    AMRAP 21min

    21 Power Snatches (95/65)
    21 Box Jump Overs (24″/20″)
    21 Overhead Squats (95/65)
    21 Toes to Bar

    KILOS
    43/29

  • Bent-over row Strength

    With a barbell

  • F.U. Corona WOD #45 Workout

    Death by Pike Push-ups & Dips
    Every minute you add 1 rep of each movement and you go until you cannot finish the series in that minute time cap.
    1st minute you do 1 pike push-up +1 dip.
    2nd minute you do 2 reps both and so on.

    B) 3 rounds
    30s of straight arm bird dogs and 30s inverted plank.
    Minimum rest between the rounds.

    C) Tabata of handstand hold
    20s work/10s rest for 8 rounds

  • Kehonhuoltotunti Workout

    Ohjattu kehonhuolto -tunti Zoom:n kautta kello 1700!

    ZOOM -huoneen aikataulut:
    Taukojumppa klo 1130
    Marcel:n kehoonpainoharjoitukset 1200

    https://zoom.us/j/7594162178
    ZOOM salasana 530247

  • Box P 30-04-2020 Workout

    STRENGTH
    1) Sumo Deadlift or Trap Bar Deadlift: 3/5 x 3 @85% of 1RM Deadlift (either sumo or conventional.) Rest 2:00
    - Goal: 3 warm-up sets to get to 80% and 5 perfect sets resetting on each rep, NOT TNG.

    CONDITIONING
    "Kiss the Sky"
    3 RFT:
    12 Burpees
    12 DB Front Squat (50, 35)
    - After 3RFT is complete REST 6:00 and then complete this workout again
    *Score = 1st time
    - Goal: HARD effort, with unbroken DB Front Squats. Less than 60s drop off from 1st time to 2nd time through the workout.

    EXTRA CREDIT
    Barbell Glute Hip Thrusts with an empty barbell: 100 Reps for a burn!

    COOLDOWN
    - World's Greatest Stretch x 20-30s each pose
    - Parasympathetic Breathing x 2:00