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

  • 3-14-11 WOD - C&J 1.2.3.4.5.6.7.8.9.10 with a Round of Cindy in between each set Workout

    For time;

    1 Clean & Jerk 135/95

    1 round of “Cindy” (5 pull-ups, 10 push-ups, 15 squats)

    2 C&J

    1 round of “Cindy”

    3 C&J

    1 round of “Cindy”

    Continue until you have completed 10 rounds of “Cindy”

  • Kahvakuulailua Workout

    Kahvakuula Rive
    Tuulimylly
    Kahvakuula kulmasoutu

  • 21-15-9 Wallball, T2B Workout

    21-15-9
    Wallball
    T2B / Jalkojen nostot

  • 3-14-11 WOD - C&J 1.2.3.4.5.6.7.8.9.10 with a Round of Cindy in between each set Workout

    For time;

    1 Clean & Jerk 135 lbs
    1 round of “Cindy” (5 pull-ups, 10 push-ups, 15 squats)
    2 C&J
    1 round of “Cindy”
    3 C&J
    1 round of “Cindy”
    4 C&J
    1 round of “Cindy”
    5 C&J
    1 round of “Cindy”
    6 C&J
    1 round of “Cindy”
    7 C&J
    1 round of “Cindy”
    8 C&J
    1 round of “Cindy”
    9 C&J
    1 round of “Cindy”
    10 C&J
    1 round of “Cindy”

    this wod kicked my ass
    ~the end

  • Clean & Jerk/Lateral Jumps/Ball Slams Workout

    Warmup
    8-6-4-2
    KB Swings 1.5pood
    Jump lunges
    squats

    Skill
    2x 3+1 clean and jerks (3 cleans then 1 jerk = 1 round) add weight
    2x 1+3 Clean and jerks

    WOD
    4 Min AMRAP
    6 clean and jerks @ 115
    9 lateral bar jumps at 20in high
    12 med ball slams
    rest 2 mins
    repeat 2x more times for 3 total rounds. pick up where you left off from previous round.
    so if you end with 3 full rounds and 3 C&Js then you start round 2 with 3 c&j then keep rolling thru your other movements.
    its a good one.

    Score: 9 rounds 2 Clean & Jerks

  • Hang Power Clean / Wall Balls / DUs Workout

    Five Rounds for time
    7 Hang Power Clean 50kg/35kg
    14 Wall Balls 10kg / 8kg
    21 Double Unders (DUs)

  • Aerobic capacity + Jacked gymnastics Workout

    Aamu: 70 min

    Warm up from TTP Engine
    A. Run or run/walk (45”/15”) for 8 minutes.
    B. 5 minutes of active mobility
    C. Preparatory Running Drills
    C1. 2 x 20m of high knees.
    C2. 2 x 20m of butt kicks.
    C3. 2 x 20m of skipping.
    C4. 2 x 20m of high skipping (big extension!).

    Main set: Lactate threshold
    A. 3 x 4 x 400 m run w/50 sec rest between reps & 4 min rest between sets. Goal pacing: 27 - 26 s/100 m
    Times: 1.47, 1.46, 1.47, 1.47, 1.45, 1.43,1.43, 1.44, 1.43, 1.41, 1.40, 1.39
    164/186
    Cool down: 10 min walking

    Ilta: 60 min

    Jacked gymnastics workout
    1.Skill Circuit
    A: Wall Facing Handstand Shoulder Shrugs (5 x 10-20 reps)
    A: Ring Swings (5 x 5)
    A: Ring Swings + Hips to Rings (5 x (1+1+1+1))
    A: Ring Muscle-up Pull & Transition Drill (5 x (3+3))

    2.Handstand Skill & Endurance
    Back to Wall Handstand Back Steps to Bumper Plates (5 minute AMRAP)
    >
    Scaling Option 3: Front support walks, 3 sets of 60 s continuous work

    3.For quality:
    3 x 20 sec hollow hold

  • Harri Strength

    Weighted pull-ups (12,5kg)
    9 sets with descending repetitions (10-9-8-7-6-5-4-3-3)
    Alternating between overhand and underhand grips
    breaks between sets: 15 deep breaths

  • CrossFit Games Open WOD 11.2 Workout

    15 min AMRAP:
    - 9 deadlift (155#)
    - 12 push up (hand release)
    - 15 box jump (24")

    Last June I only did 8 rounds at 135lbs. Not bad...

    Was on the 18" box for no good reason this time though other than it was the one right in front of me. Meh.

  • Bench press Workout

    There is no description for this WOD as it is stat.