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

  • Boksihypyt Strength

    6x2 nousu haastavaan mutta varmaan kakkoseen

  • Saturday Whole Workout Workout

    Warm Up
    3 rounds
    1:00 row (increase pace each round)
    5 inch worm with push up
    5 up downs (burpee without push up)
    10 alt leg v-ups
    5 jumping pull ups
    :30 Active Bar Hang
    :30 HS Hold

    Metcon
    For time
    30-20-10 reps
    Calories Row (women calories 24-16-8)
    Burpee over rower (steady pace, not going all out, step up tactic)

    rest 1:1

    For TIme
    30-20-10 reps
    Calories Row (women calories 24-16-8)
    Kipping HSPU (HSPU's should be done in mostly at 3 sets) so take smart breaks in bwn sets. Even if you could go for unbroken
    set now its not that time. Make it 20+10 with 20 sec rest bwn for example.

    Accessory Work
    3 sets
    6-8 weighted or strict pull ups
    rest 15-30s
    8-12 hardened ring row
    rest 15-30s
    1+1 Plate around with pinch grip hold (eli pyöritä näppien varassa kierros myötä/vastapäivään hitaasti ja hapota forkkujas
    mukavasti. Grippi treeniä. Miehet 10kg ja naiset 5kg tai 10kg levy niin että voi ottaa vähän "sisäkantista" kiinnii. Paino ei niin
    oleellinen vaan se että näppivoimaa saadaan haastettua)
    rest 2 min bwn sets

  • Monroe Park Workout

    In 12 minutes:
    10 Rounds of
    10 Unbroken Thrusters (95#/65#)

    Broken rounds don’t count. If you drop the bar before 10 reps are completed successfully, restart that round. At the end of 12 minutes your score is the amount of completed rounds.

  • Sweet Pea Workout

    "Sweet Pea"

    50 DU's 200 singles
    10 Box Jumps
    40 DU's 200 singles
    20 Box Jumps
    30 DU's 150 singles
    30 Box Jumps
    20 DU's 100 singles
    40 Box Jumps
    10 DU's 100 singles
    50 Box Jumps

  • SDLHP Workout

    WOD

    3-6-9-12-15-18-21

    Push Ups
    SDLHP (Barbell 75/55)
    Toes to Bar

    Cash out, you select---2 Chicken Runs or 10min on the bike

  • T2Bs and S2OHs with DU buy out Workout

    5 rounds of:
    * 9 T2B
    * 12 S2OH (45/30kg)

    Buy out: 50 DUs

    10min time cap

  • Ham It Up Workout

    WOD: On The Minute Every Minute For 15 Minutes:
    -1 Squat Clean
    -1 Front Squat
    -1 Thruster
    (135 for first 5mins, 155 for last 5mins)

    Post WOD:
    Partner 4 X 400 Meter Run (1:1 Work/Rest)

  • Crossfit MNC 130202 Workout

    Partner WOD:

    AMRAP 12 minutes:

    Partner 1: 9 Burpees
    Partner 2: KB Swings
    Switch when partner 1 completes 9 Burpees. No limit or minimum on KB swings. Count burpees

    108 total Burpees (54 each)

    Individual ladder 6 minutes:
    Push-ups
    Jumping Squats

    Finished round of 9

  • VKO51 Treeni 1B Workout

    3 kierrosta: (ei aikaa vastaan, keskity laadukkaisiin toistoihin, lepoa tarpeen mukaan)
    10+10m askelkyykkykävely yksi käsi ylhäällä (käsipaino tai kahvakuula suoralla kädellä)
    10+10 kulmasoutu
    10 tempo punnerrus (3sec alas, 1sec pohjassa, 1sec ylös)
    20 ”heel touches”

  • NF 24 july 2011 WOD Workout

    3 rounds for time:

    20 x KB Swings (Pick a weight that you can handle)
    Hillrun 200 m

    Post time and weight // Coach

    53 lbs - 24 kg KB