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

  • Corona Mayhem assari 8.6.2020 Workout

    4 kierrosta

    12+12 kulma soutua 32/24kg
    20 hauiskääntöä kuminauhalla

    +

    4 kierrosta

    12 chin up
    24 glute bridges

  • Corona Mayhem pakara pumppi Workout

    12 rounds of 1:15 work /1:45 rest

    10 box jumps 24/20
    20 jumping lunges
    Max reps air squats.

    Score is amount of airsquats

  • Pena Strength

    Bench press 5x3

  • Kehonhuolto ja liikkuvuus Workout

    3 kierrosta
    10+10 Lintukoira
    15+15 Dynaaminen sivulankku
    15 Kepin vienti niskan taakse päinmaakuulla

    Video liikkeistä löytyy CrossFit Ilveksen youtube-kanavalta

  • COOL DOWN Workout

    Kangaroo Flow video and 5-10 Down Dog to Cobra video

  • [hatch] Back squat, week 11, day 1 Strength

    5x60%
    5x65%
    5x70%
    5x70%

  • [hartch] Front squat, week 11, day 1 Strength

    5x60%
    3x70%
    2x80%
    2x90%
    1x95%
    1x103%

  • Korona-paritreeni Workout

    In pairs:

    10 min amrap:
    20 burpee
    100m run
    20 air squat
    100m run
    20 push up
    100m run
    20 sit-up
    100m run
    Split reps anyhow, both run.

    10:00-16:00 rest

    16:00-18:00 amrap:
    Max db/kb snatch
    Partner in plank

    18:00-20:00 amrap:
    max medball (odd object) thruster
    Partner in squat holding db/kb

    20:00-22:00 amrap:
    max double under
    Partner in side plank

    22:00-24:00 amrap:
    db/kb overhead lounge
    Partner in overhead hold with medball/odd object

    Split reps however you want.

    For total reps. The run is 10 reps.

  • KB Clean & Press 5x10 Strength

    Five sets of ten reps (5 per arm alt.) of single arm kettlebell clean and presses.

  • Box P 12-04-2020 Workout

    STRENGTH
    EMOM 8:
    Minute 1: Hollow Rock + Hollow Hold x 10 + 20s
    Minute 2: Dragon Flag x 30s
    - L2: Dragon Flag Negatives
    - L1: Dragon Flag Negative w Bent Knees
    - Goal: Straight lines from shoulders to toes in both movements

    CONDITIONING
    "KB Complex from hell"
    20 Minutes on the clock with 1 Kettlebell:
    10 Single Arm Russian Swings Right
    10 Single Arm Russian Swings Left
    8 Single Arm KB Rows Right
    8 Single Arm KB Rows Left
    6 Single Arm KB Thrusters Right
    6 Single Arm KB Thrusters Left
    4 KB Front Rack Forward + Reverse Lunges Right
    4 KB Front Rack Forward + Reverse Lunges
    2 Turkish Get-ups Right
    2 Turkish Get-ups Left
    *Rest as needed between rounds + movements
    - Goal: complete 1 round at a time with minimal rest and then rest 60-90s between starting the next round.

    EXTRA CREDIT
    AMRAP 5:
    Pinch Grip Farmers Carry: Max 50 ft. Trips
    Rx: (45s, 25s)

    COOLDOWN
    World's Greatest Stretch: 30s in each position