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

  • Warm up and WOD Workout

    High knees
    Butt kicks
    Shuffle swings
    Toe touches
    Toy soldiers
    Spider-Man lunges

    WOD
    EMOM for 40:00
    Min 1: 12/10 cal row
    Min 2: 10/8 cal bike
    Min 3: 5 power lifting reps (snatch or clean and jerk) @ 70-75% 1RM
    Min 4: 10 wallballs 20/14

  • VKO 41 Treeni 1B Workout

    3 kierrosta
    2-5 seinäkiipeily
    Maksimi käsilläseisonta vatsa seinää vasten
    *Kierros putkeen - lepoa noin 2min kierrosten väliin

  • 30:00min row Workout

    30min row for meters

  • 30min Rowing Workout

    30min Rowing for distance.

  • Grindy (CrossFit Redding) Workout

    In a group of two, rotate (1 rep or round, back and forth) complete:
    20 Clean and Jerks
    10 Rounds of "Cindy"
    20 Clean and Jerks
    10 Rounds of "Cindy"
    20 Clean and Jerks

    So, I did:
    10 Clean and Jerks (85lbs)
    5 Rounds of "Cindy"
    10 Clean and Jerks
    5 Rounds of "Cindy"
    10 Clean and Jerks

    I have no idea what my time was. This was a great WOD...my favorite ("Grace") and least favorite ("Cindy"), wrapped into one brutal WOD. Good times. Rx was 95/135lb, but in an attempt to save my shoulders for what lie ahead, in WOD #2, I scaled.

    C&Js, pull ups, and sqauts felt really good, push ups felt awful.

    BW: 128lbs

    www.crossfitredding.com

  • Death By Long Cycle Workout

    Girevoy sport style long cycle.
    Use as heavy KB’s as possible and goal is to break 10 rounds. Once you reach 100 reps altogether start using heavier kettlebells!

  • Fredag 9/10 2020 Workout

    E90S for 15min
    1 snatch pull
    1 hang power snatch
    2 OHS
    Build up in weight
    +
    E90S for 18min
    1: Alternating DKB/DB FR drop lunges x16
    2: Strict pull ups xMax
    3: med ball hamstring curls x15-20
    4: Plank hold x60sec

  • 9.10.2020 Lepikkä Workout

    Työntö, aloitus paino

    2 x (1+1) x 70%, 1+1x75%, 1+1x80%, 1+1x85%, 1+1x90%, 1+1x95%, 1+1x lavalle

    Työntöveto 3 x 2 x 110%

    Tempaus otteella maastaveto (ojentuu) jalkojen alle 5cm koroke. Tanko ei osu lattiaan.
    3 x 10, 80-100% te

    Kyykkyhypyt tangolla 5 x 3

  • 8.10.2020 Sali Workout

    Eilinen/ PK- lenkki

  • Ma 5.10.2020 masters sm: pääliikkeet Strength

    Kyykky 5x5x60%

    Penkki 3x8x50%

    Maastaveto 2x4x70%