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

  • 2.8.2018 Masters MM Workout

    Tempaus 70%,75%80% 3x1@85%

    rive + työntö 70%,75%,80%, 3x1@85%

    Takakyykky 70%, 80%,85%, 3x2@70%

    Te-veto 3x2@100%

  • Front squat 3-1 Strength

    Etukyykkynousut kolmosista ykkösiin.

  • 080918 Workout

    100 cal bike
    100 cal row
    100 burpees

    TC 30’

  • Winterwar laji 9 Workout

    10 rmu
    20 sandbag clean 45/60 db
    30 devils press 2x15/22.5 db
    40 front squat 2x16/24 kb
    50 box jump over
    100 du
    Tc 20 (15)

  • Split Jerk 4x2 Strength

    Split Jerk, four doubles

  • feeling the crossfit games 2018 #1 Workout

    15 min. AMRAP

    21 HSPU
    15 Bar Facing Burpees
    9 Squat Clean 60 kg.

  • Jacked gymnastics Workout

    90 min

    1.Jacked gymnastics 6.3.2018
    A. 2 rounds:
    - 10 x seal pass-through
    - 45s kneeling thoracic stretch on each side
    - 60s shoulder flexion bounces with bar
    - 60s of neutral crab extensions

    B. Complete:
    - 2 x 1 jump to arch
    - 5 x 1 high pull
    - 3 x 1 hips to bar
    - 5 x 1 bar muscle-ups > 10 x 1 reps

    2.Jacked gymnastics 5.3.2018
    A. 3 rounds:
    - 20 x palm push-ups
    - 20 x 90’ palm push-ups
    - 20 x extensor push-ups

    B. Forearm Assisted Handstand Hold - Progressive 2 (5 Rounds for time)
    - 5 x 50% of max hold from the test week week > 5 attempts, max time

    C. 10 rounds:
    - 30s max wall facing shoulder taps
    - 30s rest

    D. Complete:
    - 3 x (3 kip swings + 5 bottom half straight leg TTB)
    - 3 x 5 pull to closed tuck front lever
    - 3 x 8 v-sits
    - 3 x 20 banded straight arm lat pull-down

  • 18.1.2018 Workout

    Aktiivista läpäilyä, huoltoa/uintia sekä että

  • in 5 min Workout

    in 5 min
    40 BJ + maxrep burpees/bodybuilders

  • Jacked gymnastics + strength Strength

    125 min

    1.Skill
    A. HSW practice for 10 min

    2.Jacked gymnastics
    A. Straight Arm Pull
    Accumulate 3 minutes of closed tuck front lever
    25 + 25 + 25 + 25 seconds = 100 seconds

    B. Butterfly Skill
    Complete:
    - 3 x 10 box assisted butterfly pull-ups
    - 4 x 10 single leg box assisted butterfly pull-ups (2 sets on each leg)
    - 4 x 5 single leg jumping box assisted butterfly pull-ups (2 sets one each leg)
    - Butterfly Pull-up with Pause (Practice for 5-10 minutes)
    Hold the top position for 3s.

    C. Complete the two movements (weighted chin-ups and dips) as a superset (alternate between each exercise every set) but rest as needed > done E3MOM.
    C1. Weighted Chin-up (10 x 4, rest as needed)
    10 x 4 x 5 kg
    C2. Weighted Strict Ring Dip (10 x 4, rest as needed)
    10 x 4 x 5 kg

    3.Strength
    B. Rotate B1 / B2 / B3 for 3 rounds
    B1. Back rack walking lunges, 8 steps/side
    45 45 45 kg
    B2. Single leg Bulgarian KB deadlift – 8/side @ AHAFA, tempo 2010
    16 16 16 kg
    B3. Single arm KB Front rack carry – 30m/side @ AHAFA
    20 20 20 kg