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

  • D. Body Armor Workout

    3 Rounds
    0:40 dumbel biceps curls 22.5kg
    0:20 rest
    0:40 tempo push ups
    0:20 rest

  • Winging It Workout

    WORKOUT:
    4 Rounds
    250m row
    HRPU x 12
    Front Squats x 8 (95lbs)
    SA Superman x 20

  • OHS 3 x 10 Strength

    3 sets of 10 reps

  • Bootcamp Workout

    Warm up
    3 rounds
    250m row
    10 passthroughs
    10 seated DB press

    Push Press
    E2MOM
    10-8-6-4-2
    Then find 1 RM

    8 min AMRAP
    20 jump rope
    7 thrusters
    7 ring rows

    Rest 2 mins

    8 min AMRAP
    20 jump rope
    7 thrusters
    7 ring rows

  • Ke 22.4.2020 Sali penkki Strength

    Penkki 1max (maksimitesti)

    Penkki käsipainoilla 3x6-10

    Pystysoutu käsipainoilla 3x15-25

    Leuat, kapea ote 4x8

  • Extra Credit 28-11-2019 Workout

    • Global Foam Roll Quads x 60s each
    • Half kneeling Biphasic Hip Flexor Stretch x 60s each
    • Parasympathetic Breathing x 15-20 breaths - 3 seconds inhale + hold 1 second + 3 second exhale

  • RestDay! Workout

    6:30 Basic Endurance CrossFit
    7:30 "Lynne"
    12:00 "Lynne"
    16:00 Basic Endurance CrossFit
    17:00 Mobility
    18:00 Basic Endurance CrossFit
    19:00 Mobility

  • B. Back Squat Waves (Week #1) Workout

    Set 1: 6 Reps 70%
    Set 2: 4 Reps 76%
    Set 3: 2 Reps 82%
    3 Minutes Rest
    Set 4: 6 Reps 76%
    Set 5: 4 Reps 82%
    Set 6: 2 Reps 88%
    3 Minutes Rest
    Set 7: 6 Reps 82%
    Set 8: 4 Reps 88%
    Set 9: 2 Reps 99%

    % of 5 RM from last week (145kg)

  • Rest day Workout

    Rest & active recovery
    25 min walking

  • Nanorosso 13.10.2020 Workout

    For time
    Cash in:70 double under
    7 rds
    7 ctb
    7 hspu
    7 box jump over 60cm
    Cash out:70 double under