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

  • Team row and kettlebell snatch workout Workout

    In a team of two, complete as many rounds as possible in 15 minutes of:
    Row 500 metres
    24 kg Kettlebell snatch, 40 reps

  • Back squat 5x3 Strength

    3-3-3-3-3

  • Mobility Workout

    Aloita vuosi kevyesti rullaillen pyhien jälkeen.

    Muista pitää lihakset rentoina ja keskittyä rauhalliseen hengittelyyn ja nauttia kehonhuolto hetkestä.

  • TFW Helsinki Week 2, Thursday Voima 2 [Alakeho] (19:00) Workout

    Overview: Warm-up -> TFW Voima 2 [Alakeho/Lower body] -> Cool down

    WARM-UP
    Focus Warm-up
    Hip Circuit

    TFW VOIMA 2 [Alakeho]
    A1 Front Squat 4x8 (First 3 sets: bar, last set: +5kg)
    B1 Deadlift 4x8 (Set 1: bar, Set 2: bar, Set 3: bar +10kg, Set 4: bar +10kg)
    C1 Step Up 3 x 6E
    C2 Lateral Lunge 3 x 6E
    C3 TRX Leg Curl 3 x 10

    COOL DOWN

  • Team Kalsu Workout

    "Some call it the hardest CrossFit WOD ever. We did a version of it in the past with dumbbells and it was the only WOD in the history of Next Gen that I made the members completely stop... in the middle of the workout... which is saying a lot. Today we take our revenge on this monumental WOD by allowing two people to do it together. Instruction and modifications will be explained before the WOD." -- Eric Barber

    Original "Kalsu" WOD:

    On the minute, complete 5 burpees and perform max rep 135 lbs thrusters on the minute. The goal is to complete 100 total thrusters.

    *At the beginning of every minute perform 5 burpees, for the rest of the minute perform as many thrusters as you can during that minute. At the beginning of the next minute perform 5 burpees and then max rep thrusters and so on until you reach 100 total thrusters.

    Post the total number of minutes it took to reach 100 thrusters.

  • Mingas Blast Workout

    • Warmup
      60 second squat hold
      3 mins of rocking pistol squats

    • Tabata 10kg plate lunges

    • Hang Clean and press
      1 x 20kg
      1 x 30kg
      1 x 40kg
      1 x 60kg

    • Every min on the min of for 12 mins (double everything for last min):
      3 x 40kg Hang Clean and Jerk
      6 x Hand release pushups
      9 x Air squats

    • 400m 20kg overhead barbell walk.

  • Boxihyppy Strength

    Max boxihyppy

    (patjakasalle)

  • Tempaus Strength

    Tempaus, 5 x 3

  • Gymnastics Workout

    90 min

    1.Skill
    A. Ring muscle up practice for 50 min
    Progressions
    8 muscle ups
    B. HSW practice for 20 min

  • Crossfit Games Open WOD 12.1 Workout

    7min ARAMP of Burpees:
    -must touch 6" target

    108