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

  • Main Site - FRIDAY 101203 Workout

    Three rounds for time of:
    10 Muscle-ups
    10 Forward rolls
    20 One legged squats, alternating
    Handstand walk 20 yards

    What is a forward roll? check the link:
    http://media.crossfit.com/cf-video/CrossFitGymnastics_ForwardRoll1.mov

    This WOD was very fun to do, forward rolls leave u dizzy for the pistols, and how often do we really walk handstand? NEVER, so you are forced to do it... I could only do like 3 steps at a time, 5 if i was lucky!

    Muscle ups where not fully AsRx'd since rings were not installed yet, we had to hang them from the pull up bars and I had no room for full ROM :/

  • 07-12-2011 WOD Tabata Something Else Workout

    Shoulder Press Lift-9

    “Tabata Something Else”
    8 sets of each, 20 seconds on 10 seconds rest:
    Pull Ups

    Sit Ups

    Push Ups

    Air Squats

    Count Total reps from all exercises.

  • "Fire engine" Workout

    Wod Friday 11/8/17

    Complete as many round as possible in
    20 mins of:

    400 metres row
    500 metres Air assault bike

  • Angie Workout

    “Angie”

    100 pull-ups - used black band for first 10 and the rest with black/red bands
    100 push-ups
    100 sit-ups
    100 squats

  • Tuesday 26th February Workout

    Strength 20 to build upto a 1rm snatch

    Wod: 8 min Amrap
    3 RMU
    6 HSPU
    9 Press ups

    Wod: pace this , focus on quality movements and meet full standards. Tidy these movements up , today forget about your score.

  • Onsdag 16/8 2017 Workout

    Benchpress 5x@50% 3x@60% 2x@65% 1x@70% 1x@75% 1x@80% amrap@85%
    +
    Strict pull ups 3xMax
    +
    2 rounds
    Strict Dips: Amrap
    Banded triceps ext: Amrap
    DB biceps curls @15kg: Amrap
    Gun walk @ 15kg plate: 1 lap around the gym
    2min rest

  • XTRA 19.4.2018 Workout

    1) rive ja työntö 6x(1+1) nouseva
    2) etukyykky 3x3x90%
    3) käsinseisonta 2min
    4) WOD
    5) PK + venyttely

  • 16 min emom Workout

    16 min emom

    odd: 5 tng power cleans
    even: 5 tng power jerks

  • MAKIA HIIT 4M8 Workout

    4 liikettä / 4 kierrosta, jokaista liikettä
    työaika 20 sekuntia / lepoaika 20 sekuntia

    Tee liikettä 20 sekuntia ja pidä sitten 20 sekunnin lepo. Toista liikettä neljä kierrosta, jonka jälkeen siirry seuraavaan liikkeeseen.

    LIIKKEET:
    1. luisteluhyppy
    2. jalkojen pyöritys selältään, kahvakuula
    3. kahden käden etuheilautus kahvakuulalla (M24/N16kg)
    4. yleisliike

  • Barbell Z Press Strength

    5,5,4,4,3; rest 2mins (building loads from previous two weeks)