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

  • Wednesday 13th March Workout

    Skill: accumulate 2 mins of ring support straight into a 2 min amrap of ring dips

    Wod: 4RFT
    20 T2B
    20 Power snatch@40/30
    200m run
    20 OHS@40/30
    20 Pull ups
    *break how you like , but both run.

    Wod: aim to be getting a round completed in 6-8 mins. And try to maintain your pace.

  • Ninjat 14-16v WOD Workout

    20 min EMOM

    Odd min: 5 devil presses + 5 strict chest to bar / pull ups
    Even min: 5 dumbbel snatch + 5 ring dips / push ups

  • Ninjat 14-16v taito Workout

    Muscle up progressioita renkailla

  • Strength Workout

    • 3 Sets of:
    Double DB Farmer Walking Lunges (2X22.5/15Kg) 50 m
    Rest as need each sets.

  • 8.3.2019 Workout

    lepo päivä!

    ens viikko on taas kevyt viikko :)

  • Open primer Workout

    A.)
    Pause Overhead Squat
    3 Sets of 1 Pausing Repetition (3s in bottom)

    All repetitions are taken from the rack. Today, we are looking to build steadily to a heavy, but not an all-time best pausing overhead squat. We are looking for a 3s pause in the bottom of the squat.

    B.)
    Rotating stations "On the 1:30" x 18:00 (Twice through):
    Station #1 - 1:00 Moderate Row/Bike/Ski/Run
    Station #2 - 10 Thrusters (95/65) + 10 CTB Pull-Ups
    Station #3 - 1:00 Moderate Row/Bike/Ski/Run
    Station #4 - 10 Overhead Squats (95/65) + 3-5 Bar MU
    Station #5 - 1:00 Moderate Row/Bike/Ski/Run
    Station #6 - 10 Deadlifts (225/155) + 10 DB Hang CJ (50/35)

  • Open 19.3 Session Two Workout

    Open 19.3

  • Crossfit Open 19.3 Workout

    200ft OH lunge 22.5kg
    50 box step up 22.5kg / 60cm
    50 strict HSPU
    200ft HS walk

  • 3/7/19 Workout

    Warm up(0:00-10:00)
    10 knuckle draggers
    10 pvc pass through

    10 inchworms
    10 pvc halo

    10 banded walks
    10 pvc press

    10 Turkish get ups

    Mobility(10:00-15:00)
    1:00 min couch stretch per
    :30 sec shoulder distraction

    Pointers/Skill(15:00-20:00)
    single/double unders-wrist in front, control the pace,
    shoulder to overhead- use hips to drive dumbbells

    Weightlifting(15)
    1rm strict press

    Fittrain(20)
    6rds
    200m run
    80 single unders) challenge up-40 du's
    10 shoulder to overhead 50/30-challenge up 90/60

    Opt(12)
    3x5 ghdsu
    3x5 bk ext

    FT Float
    3rds
    7 strict hspu
    7 toe to bar

    Finisher
    40 w-raise
    80 knee tap crunch
    1:00 min chest opener

  • Muscle & Power, AV2 Strength

    Weighted lunges 4x12 reps