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 23rd January Workout

    Partner Wednesday !!!
    1A: 10 mins to practice Snatch balance
    1B: 30 min amrap
    200m run
    50 BJO@24/20”
    40 Deadlift@80/60
    30 BJO@24/20”
    20 HSPU
    10 BJO@24/20”

    Wod: break how you like , keep reps low to avoid slowing down , be fast on transition from parter to partner.

  • Uintia Workout

    Vapaatauintia ja rintauintia.

  • Metcon Workout

    • 9 Min AMRAP of:
    Assault Bike 500 m
    One-Arm DB Overhead Squats Dx (22.5/15Kg) 12 reps
    One-Arm DB Overhead Squats Sx (22.5/15Kg) 12 reps

  • Leg Rambo Workout

    3 rounds
    250m Row
    10 Burpee over rower
    15 Box jumps

    3 rounds
    10 Frontsquats 50/40
    20 Abmat
    10 Sumo squats with goblet 32/24

    3 rounds
    30 Walking lunges with barbell 50/40
    15 Back squats 60/50
    8 man makers with db 16/12

  • WOD 50: Core work Workout

    Warm up:
    Core activation
    Hollow/hollowrock
    Arch/supermanrock
    L-sit

    Front rack hold
    3x 30s

    5 rds
    10 hollowrock
    10 supermanrock
    10 tuck up
    10 arch up
    Rest as needed

  • shoulder flys Strength

    3 X 8 dumbbell flys (both arms at the same time)

  • Makia HIIT 2M1 Workout

    AMRAP 8min.

    Tee liikkeitä mahdollisimman monta kierrosta/toistoa kahdeksassa minuutissa. Voit siirtyä seuraavaan liikkeeseen, kun olet tehnyt kaikki liikkeen toistot. Viimeisen liikkeen jälkeen aloita kierros alusta.

    LIIKKEET:
    1. 3 x seinälle nousut, takaperin "wall climb"
    2. 6 x punnerrus renkailla
    3. 9 x vatsa
    4. 12 x askelkyykky (6 toistoa/jalka)

  • 22.1.2019 Masters SM Workout

    Niskasta työntö 5x3@70%

    VAPU 4x5@75%

    Kyykky dipin syvyydestä (edestä) 4x5@80% työnnöstä

    3 kierrosta

    10 tiukkaa leukaa
    10 boksi hyppyä

  • Crossfit Rush Workout

    Begin at 0:00

    For time:

    10 thrusters @60/40kg
    5 burpee bar muscle-ups
    10 thrusters
    5 burpee muscle-ups
    10 thrusters
    5 burpee muscle-ups
    10 thrusters

    Scaling :10 burpee C2b , @50/35kg

    Begin at 30:00

    3 rounds:

    14 Kipping hspu
    7 deadlift @120/80kg

    Begin at 45:00

    2 rounds:

    250m shuttle run ( 25x10m)
    75 double-unders
    25 toes to bar

    Timecap: 60mins

  • Metcon Workout

    • 4 X 4 Min AMRAP of:
    Double Unders 30 reps
    MB Wall Ball (9/6Kg) 20 reps
    Toes to Bar 10 reps
    1:00 rest each AMRAP
    Lo score è continuo, per esempio se alla fine del primo AMRAP ti sei fermato a 5 Toes to Bar al
    inzio del secondo AMRAP riprendi dal sesto Toes to Bar.