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

  • La Finland Workout

    20 min amrap
    12 cal ski erg
    12 down&up

    Amrap for ski erg and down&up (like burpee, but without hands above your head)

    Created by Adrien, Owner and Head Coach of CrossFit Ballers

  • Power Day 65 Workout

    Warmup
    Run 10x 25m shuttle jog
    10x crab walk
    10x monster walk
    10x hip hinge
    10x banded squat
    10x clam shell
    10x hip bridge
    10x face pulls
    10x banded pull aparts
    10x banded underhand pull aparts
    10x banded internal shoulder rotation
    10x banded external shoulder rotation
    10x scap pull-ups

    Power Day
    3 RFT
    -10x alternating overhead hammer strikes
    -10x tire flips
    -10x truck bed jumps
    -10x transverse hammer strikes L/R
    -10x banded alt. single arm chest press
    -10x banded single arm rows
    -10x hammer swings each direction

    Finisher
    4 rounds
    -:45 hammer complex
    -3x hammer front swing
    -3x hammer clean and press
    -3x hammer snatch
    -3x hammer goblet squat
    -:45 heavy bag striking with focus on power generation

    Core
    1 rounds
    -25x sit-ups
    -25x rev hypers
    -25x leg levers
    -25x back extensions

  • 4/30/20 Workout

    Warm up(10)
    100m run
    10 heel grab
    10 knuckle draggers
    10 squat jumps
    10 body builders
    10 knee grab
    10 side lunge
    100m run
    :30 quad stretch per

    WRK(16)
    On the 2:00 x8
    10 s/a dumbbell overhead lunge
    20 russian twist
    10 dumbbell hopovers

    Finisher
    60 rtw
    1:00 samson per

  • the ten Workout

    3 (5) rounds of the ten

    db power snatch 5/5 (12.5kg)
    v-ups 10
    db goblet squat 10 (12.5kg)
    weighted russian twist 10/10 (5kg)
    30s rest

  • Extra Credit 27-09-2018 Workout

    Banded Pull-Throughs: 3 x 25. Rest 60s.
    or
    Reverse Hypers: 3 x 25. Rest 60s.

  • Snatch pull + high hang squat snatch Strength

    E90sec x 5

    Snatch pull + high hang squat snatch

    • ensin veto ja siitä lasket tangon nivusille ja veto kyykkyyn
    • korosta käsien työtä
    • aloita kevyellä ja lisää jos tekniikka säilyy

  • Aerobic work Workout

    75 min
    Easy bike
    27 km, 21 km/h
    HR 117/138

  • 6.11.12 Workout

    Strength:
    3 rounds max strict chin ups
    My best round was 12

    WOD:
    15 min AMRAP
    6 DL (155)
    12 Push Ups
    18 Lateral Bar Hops

    I got 15 rounds + 2 DL

  • 100 push up Workout

    For time:
    100 push up

    Time cap 15 minute.

  • WOD 3/8/18 Workout

    25’ AMRAP
    20 burpees
    20 pull ups
    20 ball slams (30/20)
    20 ohd ball slam