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

  • Back squat ladder Strength

    Working on Back squat form with medium to heavy load

  • Hello, Shoulders Workout

    Skill: OH Squat

    • got 4 reps at 90lbs. 1 rep max PR is 110; I'm working on changing my grip though, so I'm happy with this.

    WOD:
    4 rounds for time:
    10 Burpee Pull-Ups
    10 KB Swings (35lbs)
    10 Ring Dips

  • TTP Engine week 5 Workout

    Aamu: 80 min

    1.Skill: HSW practice for 40 min

    2.Aerobic work: easy AB for 20 min
    131/147, 47-49 rpm, 129 cal

    Ilta: 110 min

    1.Skill
    A. Ring MU practice for 45 min
    Progressions
    8 ring muscle ups

    2.Conditioning
    A. 3 rounds of (7 x 60 seconds work)
    (1) – For max reps, Wall ball @ 9/6kg (20/14lbs) / 12 12 12
    (2) – For max reps, Power snatch @ 35/25kg (75/55lbs) / 10 10 12
    (3) – For max reps, Box jump, 24/20″ / 12 12 12
    (4) – For max reps, Push press @ 35/25kg (75/55lbs) > pull up, 10 10 12
    (5) – For max calories, Assault bike or row / AB 10 10 12
    (6) – For max reps, Burpee / 12 12 12
    (7) – For max reps, Double-unders / 30 30 30
    Recover for 3 – 5 minutes between 7 minute rounds
    162/184, avg HR/round 168/169/174

    3.Cool down
    A. 10 minutes on AB/row or similar, HR < 140

  • TTP Engine week 5 Strength

    Aamu: 110 min

    1.Jonin HSPU-ohjelma, week 6, #2
    A. 5 x 6-8 strict HSPU, abmat + 10 kg plate, rest 1.5 min between sets
    6 7 7 7 7 reps

    B. 4 rounds as supersets
    B1. Single arm DB row, 10 reps/side
    40 45 45 45 lbs
    B2. Tricep extension w/band
    purple band

    2.Weightlifting
    A. Clean and jerk – (12 to 15) x (2+1) @ 65+%, go every 60-90 seconds.

    3.Strength
    A. Sumo deadlift – 4 x 3+ reps @ 82.5-87.5%, rest 1-2 minutes before A2
    3*3*100 7*100 kg

    Iltapäivä: 90 min

    1.Skill / gymnastics
    A. HSW practice for 20 min

    B. EMOM for 12 min:
    1) Strict T2B / 10 reps
    2) Chin up hold / 20 sec
    3) HS hold facing the wall / 30 sec

    C. 3 rounds for quality:
    25 sec hollow hold into 20 hollow rock

    3.Conditioning
    A. 2 sets of 2 x 1000m Row @ 0:04 – 0:10 faster than avg. 500 m pace for 5 km (see notes below), w/ 30 sec rest between intervals, 5 min rest between sets > scaled to aerobic/lactate threshold
    Times: 2.13.4, 2.11.5, 2.07.4, 2.05,3 / 500 m

  • Death By Front Squat Workout

    3x5 Back Squat @ 205lbs

    Then...

    Death By Front Squat @ 135lbs

    Minute One: One Front Squat
    Minute Two: Two Front Squat
    ...

    My wrists more than my legs gave out on this one.

  • Crossfit plus in-house games wod 1 Workout

    9-12-15-12-9

    Box jump
    Hspu (scaled to pike added 3 reps onto each)
    Deadlift @105

    Not sure of time I completed in.. Was around 15min

  • Clean + push press + push jerk + split jerk 1RM Strength

    Find your 1RM for the combo clean + push press + push jerk + split jerk.

  • wod 34 Workout

    34xkyykky
    34xleuka
    34xpunnerrus
    34xistumaannousu
    34xttb
    34xburbee
    34xtupla

  • Cf+ in house games wod 1 part 2 Workout

    3 mins

    30 double unders ( scaled to 90skips)
    In remaining time burpee wall ball 2 for 1's 9kg
    Got 15 burpee wall ball 2 for 1's

  • Partner Chipper Workout

    With a partner, complete:
    50 HSPU
    75 Pull-ups
    100 Burpees
    125 Sit-ups
    150 Squats
    200 Double-unders (2:1 singles)

    Only one partner can work at a time, doing sets of no more than 26 and no less than 10 reps.

    Partnered up with Ricardo, and finished in 25:38. My HSPUs degraded quickly to elbow bends, but otherwise all the movements were solid. We didn't strategize at all, but wound up splitting the reps fairly evenly. We did break the 10/26 rule on the squats and DUs though.