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

  • EASYWOD 10022020 Workout

    -Hollowasento
    -Teris-asento
    -Kippi
    -Kippi-polvennosto
    -Kippi-leuka

  • Alioth online challenge wod 1 Workout

    11:30AM:

    8minutes amrap 2-4-6-8-10-12...

  • Maandag 22 Februari Workout

    20-minute AMRAP

    50 Wall Balls

    10 Pistols
    15 Chest to Bar Pull Ups

  • #LAPROG057 Workout

    A.
    Crossover Symmetry
    -Then-
    3 Rounds:
    1:30 Row
    10 Dumbbell Single Leg RDL (Each Side)
    10 Dumbbell Single Arm Strict Press (Each Side)
    20 air squat

    B.
    Pause Snatch Balance + Snatch Balance x5
    2 Pause Snatch Balance + 1 Snatch Balance x 5
    * Pause 3-5 seconds at the bottom

    • Work up in weight in 5 working sets

    • focus on form and don't add weight unless it feels good and looks good.

    • Hit a set every 1-2 minutes

    Scoring: Load

    Cleans from Blocks 5x2 @70-80%
    - Stay within the weight range and work on speed getting under the bar. Land in a full squat and catch with the elbows high. Drop bar and reset after each rep.

    *Bar height should be right above the knee

    Scoring: Load

    Jerk Dip + Split Jerk (1+1)
    1 Jerk Dip + 1 Split Jerk x 5 working sets. Work up to a heavy for the day.

    • Smooth dip with elbows high !

    • Rest as needed between sets.

    C.
    "Should have burned this place down when I had the chance."
    3 Sets
    21 Pull-Up
    15 Chest-to-Bar Pull-Up
    9 Bar Muscle-Up (RING)
    -Rest 3:00 b/t sets-
    FARE TUTTO SYNCRO TRANNE MU
    POI
    50 GHD
    D.

    Cannonball
    20 Legless Rope Climb (split)
    50 synchro wall ball 30/20
    50 Sandbag cleans 150/100 (split)
    50 synchro wall ball 30/20
    20 Rope Climb (split)

    *Individual Version
    10 Legless Rope Climb
    50 wall ball 30/20
    25 Sandbag cleans 150/100
    50 wall ball 30/20
    10 Rope Climb (split)

    E,

    3 Round

    10 Power Snatch 135/95
    15 Calorie Echo Bike

    F.
    You Get What You Give
    175 Double Unders (Partner 1 then switch)
    500m Row (Partner 2 then switch)
    -into-
    75 Deadlift 225/155# (split)
    *Partner holds Deadlift 225#
    75 Toes to bar (split)
    *Partner dead hangs

  • Competition Strength

    C.

    Three sets of:

    Halting Clean Deadlift x 2 reps @ 110-120%
    (pause 2 seconds at mid-thigh)

    Rest as needed

  • HERO WOD Workout

    8 RFT:
    13 Deadlift (85/55)
    17 Wallball
    400m Run

    Saman Hero WOD – BACKGROUND
    CrossFit has a tradition of honoring fallen heroes who have died while saving others. This workout will be done to honor retired Thai Navy SEAL and Petty Office First Class Saman Kunan.

    Khun Saman died while diving through a flooded cave (Tham Luang) supplying air tanks to a group of 12 young students and their coach who were trapped 3.2 kilometers into the flooded cave. He successfully delivered the tanks, but died on the return dive on July 6.

    Khun Saman was 38 years old, and volunteered for the mission to rescue the boys. The rescue involved dozens of people from many different countries, with a very dangerous and complex rescue into a flooded cave with extremely narrow passages.

    All of the children and their coach were successfully rescued.

  • Running Workout

    At 8AM:

    30min warm up jog + different running drills and foot work such as accerelations, step rhythm and jumps.

    Warm up well!

    Then

    •10x30m running sprints. 3-4minute rest btw. Full focus, full effort.

  • WOD 18/12/21 Workout

  • Superkids 10-13 v WOD Workout

    12 min AMRAP

    9 käsilläseisontapunnerrusta
    9 boxihyppyä
    9 leuanvetoa tai rengassoutua

  • Kids "Fran" Workout

    Aikaa vastaan

    21-15-9

    Thruster 20/30kg tangolla tai käsipainoilla
    leuanveto