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

  • Strength Strength

    • 5-5-5 of:
    BB Front Squats
    5RM
    90% 5RM 5-5 reps

  • OHS / PP Workout

    Strength: push press: 5-5-3-3-2-2
    105,110,115,115,120,120x3

    WOD:
    7 RFT

    7 OHS @ 115#/75#
    7 Push Press @ 115#/75#

    done at 95#

  • Metcon Workout

    • 12 Min AMRAP of:
    Toes to Bar 15 reps
    Plyo Box Jump Ups (60/50 cm) 12 reps
    Strict Handstand Push Ups 9/7 reps
    Double Unders 36 reps

  • 07.19.11 WOD HSC, PU & Run Workout

    WOD:

    3 Rounds

    30 Hang Squat Clean 95/65

    30 Pull-up

    600m Run

    That was EXTREMELY tough, and probably the closest I've come to throwing up since starting Crossfit. Surprisingly, pull-ups were my kryptonite on this one (not the HSC's as I was expecting). My sweaty hands kept slipping off the bar and I had to re-grip constantly. I really wanted to break the 30 min. barrier, and I would have if I had pushed harder on the runs. I was using them more as rest than I should have. The heat on those runs was oppressive though. I felt nauseous in that dead, humid air.

    Overall though, I'm happy with my performance. I knew I worked hard when I was kneeling on the ground afterward! :D

  • AMRAP 15 min (basic) Workout

    AMRAP 15 min

    10 Front Squats
    5 Pullups
    400 m Run

  • Aerobic work + Jacked gymnastics + conditioning Workout

    Morning: 50 min
    For 30 min: 1 min walk/1 min run
    For 10 min: 6 x 100 m sprint/100 m walk
    For 10 min: easy run

    Afternoon: 120 min
    1.JG PP 14.8.2018
    A. FD
    5 rounds:
    - 8 unbroken Turkish get-ups - 8 kg
    - 1 round of Gymnastics Swimming
    - 60s planche lean with external rotation

    B. Core
    5 rounds:
    - 30 holow rocks
    - 30 arch rocks

    2.Skill/Gymnastics
    A. HS /HS Walk Practice
    - Seinää vasten asennon hakua ja sivuttaisen painonsiirron harjoittelua ensin 5-10 min
    - Hallittuja kävelyjä keskittyen hallittuun painonsiirtoon 5-10 min

    B. 4 sets of:
    Max reps kipping HSPU - 2 reps
    Row 2min @ 70% effort
    Reps: 13 12 10 8 = 43 reps

    3.Conditioning
    A. 3 rounds for time (85% effort):
    40 DU
    20 Ball over shoulder 50lbs
    10 Burpees
    Time: 8.51
    Rounds: 2.45, 3.05, 3.01

  • 07.19.11 WOD HSC, PU & Run Workout

    Shoulder Press Lift 11 (Didn't have the energy to do this)

    WOD:

    3 Rounds

    30 Hang Squat Clean 95/65

    30 Pull-up (modified ring rows)

    600m Run

  • Tiistai 21.8 Workout

    2k Row
    For Time:
    2,000 Meter Row

  • Ninjat 14-16v WOD Workout

    3 kierrosta laatua

    5 kippileukaa + 3 sek pito leuanvedon yläasennossa
    5 rengasdippiä + 3 sek pito dipin ala-asennossa (skaalaus kumppari tai rengaspunnerrus)
    5 pystypunnerrusta tangolla, 3 sek pito valassa (20 kg)
    5 varpaat 90 asteeseen + 3 sek pito

    Lepo tarpeen mukaan

  • Workout of the Day - Tuesday, 30.10.2012 Workout

    A. Back Squat
    5 x 8
    50/60/65/70/65

    B. Tabata
    Plankhold (front)
    Plankhold (Side: L / R)
    Static Hip Extension with Kettlebell (90°)