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

  • 130824 Workout

    Complete as many rounds as possible in 12 minutes of:
    5 GHD sit-ups
    7 Back extensions
    95 pound Overhead squat, 9 reps

  • Walsh Workout

    Four rounds of:
    22 Burpee pull-ups
    185 pound Back squat, 22 reps
    Run 200 meters with a 45 pound plate overhead

  • CrossFit Teens omatoimi "Flight simulator" Workout

    Aluksi harjoittele käsilläseisontaa ja käsilläkävelyä, sekä käsilläseisontapunnerruksia!

    For Time
    5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
    Unbroken Double-Unders

    The pyramid rep scheme ascends from 5 to 50 (increments of 5), then back down to 5. Each set must be unbroken. Rope must stop moving before starting the next set. Rest as needed between sets. If a set is broken, athlete must start again from the beginning of that set. A single-under counts as a broken set.

    Score is the time on the clock when the last set of unbroken Double Unders is completed.

    Scaling

    Intermediate
    10-20-30-40-50-40-30-20-10
    Unbroken Double-Unders

    Beginner
    10-20-30-40-50-40-30-20-10
    Unbroken Single-Unders (attempt at least one double-under per set)

  • CrossFit Teens omatoimi koti Workout

    Harjoitellaan "Murphia" Varten

    Urheilukentällä:

    5 kierrosta:
    400 m run
    10 leukaa
    20 punnerrusta
    30 ilmakyykkyä

    Loppuun vatsat!

  • CrossFit Teens omatoimi koti Workout

    3 rounds

    50 KB Swing
    30 KB snatch
    20 KB over burpee

    Tai käsipainolla
    50 DB clean & jerk vuorokäsin
    30 DB snatch
    20 DB over burpees

  • Muscle & Power, YV2 Strength

    Pendlay row (pronated) 4x6 reps

  • Warm-up Mobility Workout

    Front rack series Perform:

    3 Rounds of A1) + A2) + A3)

    A1) Scapula Mobility
    Spend 3-5 minutes roling the scapular with a lacrosse bal. Spend at least 30 seconds working on each tight spot, applying gentle pressure Once you feel the tension releasing move on to the next spot
    Demo Video:

    A2) Tricep Mobility
    Spend 2-4 minutes roling your triceps, using a barbel Make sure to not rol on your elbow joint If there is a sore spot, spend 30 seconds gently massaging that area before moving on to the next area.
    Demo Video:

    A3) Banded front rack mobility drill
    Loop a band around your foot and hand, place your elbow onto the bar at shoulder height. Slowly and gently use your foot to create external rotation. Complete 6-8 reps per side, breathing as your press down on the band.
    Demo Video:

  • 110112 Workout

    Complete as many rounds as possible in 15 minutes of:
    Row 250 meters
    25 Push-ups

  • WOD Workout

    "3 Rounds for Time
    20 Wall Ball Shots @9/6kg
    20 Power Cleans @50/30kg

    TC: 12 min."

  • Clean & Jerk 15 RM Strength

    Clean & Jerk 15 RM