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

  • 18.03.2016 - WOD Workout

    Team WOD (3 members)

    AMRAP 30'
    As many meters - Row

    1 - Row
    2/3 - Run

  • DUPU OTM 7 min Workout

    On the minute for 7 minutes 20 double unders+5 strict pull-ups. Advanced athletes strict Chest to Bar pull-ups.

  • GER_Kulmbach_12072017 Workout

    AMRAP 20:
    1 Box Lap
    2 Rope Climbs
    8 HSPU
    16 steps Walking Lunge
    -> run together, synchron lunges, @rope & HSPU: only one works

  • WOD 04032016 Workout

    AMRAP 20 min:
    - 600 m run.
    - 50 medball sit-ups (9/6 kgs).
    - 40 back extensions.
    - 30 Kb swings (24/16 kgs).
    - 20 toes to bar.

  • CrossFit Games Open 16.2 Scaled Teens Workout

    Scaled Teens (Scaled Teen Boys 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 14-15, Scaled Teen Girls 16-17)
    Beginning on a 4-minute clock, complete as many reps as possible of:
    25 hanging knee raises
    50 single-unders
    15 squat cleans, 65 / 45 lb. (29/20 kg)

    If completed before 4 minutes, add 4 minutes to the clock and proceed to:
    25 hanging knee raises
    50 single-unders
    13 squat cleans, 85 / 65 lb. (38/29 kg)

    If completed before 8 minutes, add 4 minutes to the clock and proceed to:
    25 hanging knee raises
    50 single-unders
    11 squat cleans, 105 / 75 lb. (47/34 kg)

    If completed before 12 minutes, add 4 minutes to the clock and proceed to:
    25 hanging knee raises
    50 single-unders
    9 squat cleans, 125 / 85 lb. (56/38 kg)

    If completed before 16 minutes, add 4 minutes to the clock and proceed to:
    25 hanging knee raises
    50 single-unders
    7 squat cleans, 145 / 95 lb. (65/45 kg)

    *The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 20 kg (45 lb.), 25 kg (55 lb.), 29 kg (65 lb.), 34 kg (75 lb.), 38 kg (85 lb.), 43 kg (95 lb.), 47 kg (105 lb.), 52 kg (115 lb.), 56 kg (125 lb.), 61 kg (135 lb.), 65 kg (145 lb.), 70 kg (155 lb.), 79 kg (175 lb.), 83 kg (185 lb.), 93 kg (205 lb.), 102 kg (225 lb.), 106 kg (235 lb.), 124 kg (275 lb.), 142 kg (315 lb.).

    Stop at 20 minutes.

  • Thruster 4x4min emom Strength

    4x50%RM
    3x60%RM
    2x75%RM
    1x85%RM

  • push jerk + split jerk, 20 min Strength

    Every 2 min for 20 min
    Push Jerk + split jerk 70-75%

  • Muscle & Power Strength

    DeadLift 1RM
    Find Todays 1 rep max

    comment your max reps @ 90% of todays max

  • 1 round for time Workout

    2km Row
    30 Burpee over rower
    30 Hang squat clean (60)
    30 Front rack walking lunges (60)

  • 10 kierrosta: penkki / hauiskääntö / swingi / istumaannousu Workout

    10 kierrosta aikaa vastaan:

    • 10 penkkipunnerrus (N 42,5kg / M 60kg)
    • 10 hauiskääntö tangolla (N 15kg / M 20kg)
    • 10 swingi (ven.)(N 24kg / M 32kg)
    • 10 istumaannousu

    Skaalaukset tarvittaessa siten, että kaikki toistot menee UNBROKEN.
    Hauiskääntö tiukkana, kyynärpäät kyljissä ja alhaalla täysi ojennus. Ylhäällä tanko koskettaa rintaa. Muu kroppa pysyy paikoillaan.