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

  • CFKN nuoret Workout

    Lämmittely ja mobility

    Harjoitellaan työntö-liikkeitä

    Metcon 1min on/off 3kierrosta
    Seinäpallo
    Boxihyppy

    Loppuvenyttelyt

  • Maanantai 29.7. Workout

    Rästi

  • 07.20.11 Burpee/DU Hell Workout

    For Time:
    50 Burpee
    10 Double Unders
    40 Burpee
    20 Double Unders
    30 Burpee
    30 Double Unders
    20 Burpee
    40 Double Unders
    10 Burpee
    50 Double Unders

    My double unders felt awesome today- I only tripped ONCE... on my very last one (of 50). Burpees? well, they just suck

  • Messila trail run Workout

    ~3km run up down and around Messila.

  • Muscle & Power, YV2 Strength

    Snatch Pull 6x3 reps

  • Smolov back squat week 2, day 1-3 Strength

    Takakyykkyä erillisen taulukon mukaan vitosen seteissä. Väliin boksihypyt korkealle boksille, 5/kierros.

  • PT POSSU Handstand Walk Training Workout

    4 sets of:
    5 HS Kickups w/ Partner
    - Rest as needed btw sets

    5 sets of:
    2-4 HS Walking Steps To a Wall
    - Rest as needed btw sets

  • Jacked gymnastics + weightlifting Strength

    120 min

    1.Own skill
    A. HSW practice for 15 min
    B. Butterfly pull up practice for 15 min

    2.JG PP 22.8.2018
    A. Butterfly Pull-ups
    10 x 20s max reps, 60s recovery pace assault bike
    Reps: 7+6+6+6+6+7+6+7+6+5 = 62

    B. TTB
    10 x 20s max reps, 60s recovery pace assault bike
    Reps: 10 x 8 = 80

    3.Weightlifting
    A. Every 3rd minute for 15 minutes:
    Power snatch + 3 OHS

    4.Conditioning not done

    5.Accessory
    10 Bicep curl w/ DB - 20 15 15 15 lbs
    10 Lateral raises w/ DB - 10 10 10 10 lbs
    10 Reverse snow angels
    Rest 90s between sets

  • "Jacinto Storm" Workout

    For Time:
    69 Double-Unders
    69 Air Squats
    69 Push-Ups
    69 Pull-Ups
    69 Wall Ball Shots 9/6kg (20/14 lb)
    69 Kettlebell Swings 24/16kg (1.5/1 pood)
    69 Deadlifts 43/30kg (95/65 lb)
    69 Double-Unders

    Background: Competitive CrossFitter, Jacinto Bonilla @crossfit1939 created this workout to celebrate his own 69th birthday in 2008 (born July 3, 1939). Every year since he then, Bonilla — a grandfather (of 12) — has added one repetition to his signature birthday workout, also known as the “Jacinto Storm.” And it’s gone viral, with CrossFit-ers around the world partaking in "Jacinto Storm" to honor the septuagenarian New Yorker."

    "Jacinto Storm is a remarkable feat for even dedicated CrossFit enthusiasts — let alone one with nearly eight decades on Earth under his belt. For this birthday workout, Jacinto gave final words of wisdom to nearly two dozen people (the majority of whom were approximately half of his age) who came to do the workout alongside him at CrossFit Hell’s Kitchen. “Don’t hurt yourself,” the bald-headed senior with a fuzzy white mustache and beard cautioned." -Today Show

    We first found this workout posted by CrossFit South Brooklyn @crossfitsouthbrooklyn. Jacinto also trains at CrossFit Virtuosity @crossfitvirtuosity.

  • Grunt Workout

    3*
    20* V Ups
    15* Ring Row
    10* KB press R/L
    20* Plate hops

    50* Burpee Box Jump Over
    50* Double DB Hang Clean & Jerk
    10* Rope Climb

    3*
    30* Push Ups
    10* Strict Pull Ups