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

  • Vauhtipunnerrus 5,5,5 Strength

    Vauhtipunnerrus 5,5,5 jätä 2 toistoa varaa
    (nousevilla painoilla)

    lepoa 2 min.

  • High box jumps 3x3 Workout

    High box jumps 3x3

  • Tabata Workout

    Tabata of your choice

  • CrossFit Games Open WOD 13.4 Workout

    Complete as many reps as possible in 7 minutes following the rep scheme below:

    • 135/95 pound Clean and jerk, 3 reps
    • 3 Toes-to-bar
    • 135/95 pound Clean and jerk, 6 reps
    • 6 Toes-to-bar
    • 135/95 pound Clean and jerk, 9 reps
    • 9 Toes-to-bar
    • 135/95 pound Clean and jerk, 12 reps
    • 12 Toes-to-bar
    • 135/95 pound Clean and jerk, 15 reps
    • 15 Toes-to-bar
    • 135/95 pound Clean and jerk, 18 reps
    • 18 Toes-to-bar...

    This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

  • Clean & Jerk 1 RTM (TEST) Strength

    Find your 1 RTM = 1 rep technical max
    This will work as your reference for the upcoming progressions
    Post your score and weaknesses to compare to the later re-test

  • K.... Jumppa Workout

    Suoritetaan aamulla heti kun on saanut silmät auki. Aina täysillä. Vaatii vain alle 2m2 tilaa. Voi tehdä missä vaan. Polttaa rasvaa loputtoman kauan.

    50 x X-Hyppy
    25 x Etunojapunnerrus
    50 x Vuorikiipeilijä
    25 x Istumaannousu
    50 x Kyykky
    25 x Burpee
    Lankkupito 2 min
    Sama uudestaan.

    Ei enää pitoa 2. Kierroksen loppuun.
    Tavoiteaika 12 min (5min/kierros, pito välissä on se kohta missä tasataan hengitys).

    Tämän on tehnyt 30 päivää putkeen jäsen Verpe. Kokeilkaapa.

  • CrossFit Open 19.3 Workout

    WORKOUT 19.3

    For time:
    200-ft. (61m) dumbbell overhead lunge
    50 dumbbell box step-ups
    50 strict handstand push-ups
    200-ft. (61m) handstand walk

    Time cap: 10 minutes

    VARIATIONS

    Rx’d: (Ages 16-54)
    Men use 50-lb. dumbbell, 24-in. box Women use 35-lb. dumbbell, 20-in. box

    Scaled: (Ages 16-54)
    Men use 50-lb. dumbbell and 24-in. box, perform front- rack lunges, 5-in. elevated strict HSPU and bear crawl Women use 35-lb. dumbbell and 20-in. box, perform front-rack lunges, 5-in. elevated strict HSPU and bear crawl

    Teenagers 14-15:
    Boys use 35-lb. dumbbell and 24-in. box, perform overhead lunges, strict HSPU and handstand walk Girls use 20-lb. dumbbell and 20-in. box, perform overhead lunges, strict HSPU and handstand walk

    Scaled Teenagers 14-15:
    Boys use 35-lb. dumbbell and 24-in. box, perform front- rack lunges, 5-in. elevated strict HSPU and bear crawl Girls use 20-lb. dumbbell and 20-in. box, perform front- rack lunges, 5-in. elevated strict HSPU and bear crawl

    Masters 55+:
    Men use 35-lb. dumbbell and 24-in. box, perform overhead lunges, 5-in. elevated strict HSPU and handstand walk
    Women use 20-lb. dumbbell and 20-in. box, perform overhead lunges, 5-in. elevated strict HSPU and handstand walk

    Scaled Masters 55+:
    Men use 20-lb. dumbbell and 20-in. box, perform front-rack lunges, dumbbell strict presses (with two dumbbells) and bear crawl
    Women use 10-lb. dumbbell and 16-in. box, perform front-rack lunges, dumbbell strict presses (with two dumbbells) and bear crawl

  • Row 500m Workout

    For time

    Max effort!

  • Core Strength 2 Workout

    Side Lever:
    -Russian Twist

    Use following template

    3x6r, 5x6r, 3x12r
    4x12r, 4x18r, 5x18r
    4x24, 4x30r, 5x30r

    -Elbow side plank twist
    -Side Over Arch

    Use following template
    3x2r, 5x2r, 3x4r
    4x4r, 4x6r, 5x6r
    4x9r, 4x10r, 5x10

    Manna:
    -Tuck up
    -Straddle up
    -V-up

    Use following template
    3x3r, 5x3r, 3x6r
    4x6r, 4x9r, 5x9r
    4x12r, 4x15r, 5x15r

    Perform with coupled mobility exercise.
    For Quality

  • Etukyykky 3,3,3 Strength

    Etukyykky 3,3,3
    nousevilla painoilla
    tauot 2 min.