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

  • Lunges, Pull ups & SDHP Workout

    21-15-9
    Back rack lunges 45kg, alter
    Pull ups
    Kb SDHP 24kg

  • CrossFit Totals Workout

    CrossFit Totals

    Back Squat 1 rep max: original PR was 115, new PR is 135!
    Shoulder Press 1 rep max: original PR was 60, new PR is 65
    Dead Lift 1 rep max: original PR was 185, new PR is 225!!!

    ROCK ON! Thanks Sue and Paula... You ladies pushed me to new heights today. Thanks Brian for helping me out with my form. Left the gym proud and with a huge smile on my face.

  • 8.7.24 Strength

    FRONT SQUAT

    6-6-4-4-2

    • lisää painoja kun toistot vähenee (vertaa viime viikko)
    • lepoo sen verta kun tarvii sarjojen välissä

  • Manion Workout

    WARM UP

    5 Burpees

    10 Pull Ups

    20 Sit Ups

    30 Push Ups

    Take 3 minutes to warm up to squat weight

    WOD

    "Manion"

    Seven rounds for time of:

    Run 400 meters

    29 reps Squat 135/95 ... I did 35

    Didn't think I was actually going to finish this WOD, but I did! Feeling pretty solid about it until the third round. Probably could have done 45 # instead... naaah, probably would've taken 10 more minutes.

  • Lateral raises Strength

    4 x 8

  • 3.4.2019 Workout

    Recovery.

    Mobilty/easy pace ergos

  • Losing Streak Workout

    “Elizabeth”
    21-15-9
    Squat Cleans (135#/95#)
    Ring Dips

  • Dumbell press Strength

    4 x 8

  • Ninjat 14-16v taito Workout

    10 - 15 min ajan, harjoittele

    HSPU
    Kippi
    T2B
    Leuanveto
    C2B
    Bar MU
    RIng Mu
    Perhosleuka

  • The 75's and the Halves Workout

    Holy-freaking-hell. This was the most exhausting, grind-it-out WOD I've done.

    20 LBs Weighted Vest for All
    75 Thrusters with 75 LBs
    Run 800 meters
    75 Pull Ups
    Run 800 meters - Farmer Carry 52 LBs Kettle Bell
    75 Push Press with 75 LBs
    Run 800 meters
    75 Squats
    Run 800 meters - Farmer Carry 52 LBs Kettle Bell

    Once all participants are done, the group finishes with 10 synchronized push ups.

    Our coach got this workout from SealFit. I think we've all decided to stop letting him visit SealFit!