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

  • Gymnastic skills Workout

    Gymnastic skills HSW

    +AMRAP16

  • 15.7.24 Strength

    SHOULDER PRESS

    6-6-4-4-2

    • sama idea kun etukyykyssä
    • lisää 1-2.5kg viime viikosta

  • Deadlift/Box Jump Couplet Workout

    Skill
    5x5 Strict Deficit Handstand Pushups (3mins rest)
    Some shoulder touches

    Strength
    5x5 Overhead Squats 50kg (3mins rest)

    WOD
    12-9-6-3 reps for time of:
    Deadlift (85kg)
    Box Jump (35")

  • 14.7.2019 Workout

    2RFT

    12 Push Press
    12 Push jerks
    100 Du´s
    12 Hang power Snatch
    12 Hang power Clean

    50/35kg

  • 13.7.2019 Workout

    3RDS

    10 Dip (teline tai renkaat ilman kumia)
    15 Strict TTB
    10 Strict Pull up

    Not for time

  • Amrap12/Couplet-A Workout

    Remember quality reps!
    Reps 1+1/1/1+1/2+2/2/2+2/3+3/3/3+3 etc
    A)1arm-Db powerclean-Db 75/50lbs
    B)Boxjump-75/60cm
    C)1arm ringrow

  • Bench Press Strength

    Build to Heavy Single  
    Then... 
    1 Set of Max Reps @ 80% Heavy Single

  • 10 rft Cindy Workout

    10 rounds of Cindy
    5 pullups
    10 pushups
    15 squats

    previous best at 10 min flat

  • Battlegrounds Workout

    FOR TIME

    • 50/40/30/20/10 Cal Assault Bike Row
    • after each set do: 10 very Strict Pullups and 20 walking lunges

  • Super Strength Training Thursdays Workout

    After a 5-6 week layoff to better handle the CrossFit Games Open, we are back to our 5 AM strength training regimen. This time, however, we're doing it all on one morning rather than Thursdays and Fridays, which is great with me!

    Strength Work

    Lower Body:
    Banded Box Squats
    1 Red Band, 1 Knot
    ~50% of 1RM (115 lbs^)

    ^Actual weight should've been 130 lbs but coach wanted us lower today to get form back in line.

    Lower Body Auxiliary Exercises:
    3x 10 Romanian Dead Lifts @ 135 lbs
    3x 10 Reverse Hypers @ 50 lbs

    Upper Body:
    Banded Shoulder Press
    1 Red Band, 1 Knot
    ~30% of 1RM (45 lbs)

    Upper Body Auxiliary Exercises:
    3x 8 Dumbbell Press @ 35 lbs/arm
    3x 8 Triceps Press @ 26 lbs/arm

    Heading back tonight at 5:30 PM for the MetCon. Woo hoo! Double WOD days!