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

  • Metcon 120622 Workout

    12 minute AMRAP of:

    5 Hurdle Jumps 30/26″
    Sprint 50m
    5 Hurdle Jumps 30/26″
    15 T2B
    15 KBS 32/24kg

    Notes: Here is a DEMO VIDEO that features both a cheap way to build hurdles and a demo for what these should look like. After the 5th jump, Sprint 25m out, 25m back, then perform 5 more Hurdle Jumps.

  • Wall balls and swings Workout

    7min AMRAP of:
    * 10 wall ball (20/14lbs)
    * 10 KB swing (32/24kg)

  • juoksua ja leukaa Workout

    3min amrap:
    400m juoksua
    max leuat
    lepo 3min. 5kierrosta. Postaa leukojen määrä jokaiselta kierrokselta.

  • 4x1 Oh- Squat Strength

    Over Head Squat. Vila ca 90 sek
    Arbeta upp till max

  • Jumppaa Workout

    Alkuun voimat kuulilla:
    Kb shoulder press
    5+5@ 12-16-20-24-28 (oikeella 4+1)

    3rfq:
    10kbs (@32-40-48kg)
    10+10 Plate halos @15kg
    10 batman sit ups, strict

    Strict chin ups
    10-9-8-7-6-5-4-3-2-1

  • Jumppaa Workout

    3 rounds, no rest:
    1min sledge push @20kg
    1min battle rope, pikkuaalto
    1min ghd
    1min sandbag over shoulder @43kg

    Then

    3 rounds:
    5+5 Ghd plate halos + 10 ghd neider press @15kg

    Then

    50m kb farmers walk @2x20kg
    10+10 bulgarian bag halos
    100m kb farmers walk @2x24kg
    10+10 bulgarian bag halos
    150m kb farmers walk @2x32kg
    10+10 bulgarian bag halos

  • Clean&Jerk Strength

    Rinnalle vedin ja ylös työntelin. "Crossfit-uran" ennätys 1RM 55 kg. 60 kg sain kyykkyyn asti ja sinne jäin..

  • Row-tabata Workout

    20 sec soutu-10 sec lepo, 8 kierrosta=4 min

  • 5 Rounds Time Run 400 meters,Deadlift, 21 reps, wall ball 50,40,30,20,10 rep Workout

    Run 400 meters 70kg Deadlift, 21 reps,
    50 first round wall ball
    ,40 second round wall ball
    30 third round wall balls
    20 fourth round wall ball
    10 rep fifth round wall balls

  • Giova 16/12/2013 Workout

    warm up 15' skip rope

    6 rounds (90'/120' rest)

    5 Handstand push-ups
    10 pull ups
    15 deadlift 75kg