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

  • Main site Saturday 231216 Workout

    For time

    ♀ 65 lb
    ♂ 95 lb

    Chaos is a Deka Comp benchmark consisting of two fundamental CrossFit movements. The level of intensity reached in this workout should send you to a “dark place.”

    Move quickly, but understand that 7 minutes is a challenging time frame to sustain speed. Your reps should be unbroken and methodical.

    Enough said.

    Good luck!

  • Beast Accessory Workout

    3-4 Sets of 8-12 Reps:
    A. Strict Ring Dips
    B. Double Dumbbell Front Rack Box Step-ups (20")
    C. Lying Double Dumbbell Triceps Extension

    *Repeat From 6/13/22 

  • 28.2.2023 Burnouts ( Optional ) Workout

    2 Rounds :

    30 Dumbbell Z-Press
    30 Dumbbell Hammer Curls
    30 Dumbbell Floor Press

  • 8.12.2022 Workout

    EILINEN tai

    Juoksu-kävelyharjoitus:
    - juostaan 1 min + kävellään 2 min
    - toistetaan 10 x
    - kokonaiskesto 30 min

  • WOD 10/08/22 Workout

  • 18.4.2024 Weightlifting MODERATE-HEAVY WEEK 7/9 Workout

    WARM UP + TECHNIQUE 10-15min

    1 rounds:
    10 RDL *jerk grip
    5 + 5 FRONT SQUAT + BACK SQUAT
    5+5 SQUAT JUMP *syväkyykystä hyppy + DROP SQUAT *seisonnasta pudotus syväkyykkyyn, aktiivnen alasmeno - ei lysähdetä alle, tiukka keskivartalo - jalkojen levitys sivulle
    5 STEPPING JERK BALANCE *both side, rytmi taka-etu
    5 + 5 OHS + SNATCH BALANCE
    5 + 5 + 5 TALL SNATCH + TALL CLEAN + TALL SPLIT JERK *lähtö koko jalkapohja lattiassa, terävä kääntö alle

    SNATCH
    2x3@barbell, 4x3@up to moderate-heavy weight / up to 80-85% sn-%, rest btw sets 2min
    *example up to 50-55%, 60-65%, 70-75%

    CLEAN + JERK *split both side
    2x2x[1+1]@barbell,
    4x1x[1+1]@up to moderate-heavy weight / up to 80,
    2x2x[1+1]@moderate-heavy weight / 85% jerk-%, rest btw sets 2min
    *example up to 50-55%, 60-65%, 70-75%

    SNATCH PULL *full foot
    2-3x1@heavy / 110% sn-%, rest btw sets 2min

  • 5 kierrosta: Juoksua ja kahvakuulailua Workout

    5 kierrosta aikaa vastaan:
    800m juoksu
    20 swingi (amer.) (N 16kg / M 24kg)
    10/10 kahvakuulatempaus (N 16kg / M 24kg)
    10/10 kahvakuularinnalleveto & työntö (N 16kg / M 24kg)

  • 17.10.2023 AMRAP3 x 4 Workout

    6 DB's Thruster
    6 burpee over DB's
    10 T2B / kipping leg raises

    *Rest 1 min btw rounds

  • MAYFLY PRO TRACK Workout

    Part 1
    3 rounds for time of:
    Run, 200 m
    10 Double Kettlebell Front Squats @2x32/24kg

    Goal: Sub 8 min

    Rest 3 mins before part 2...

    3 rounds for time of:
    Run, 200 m
    10 Lateral Burpee Over Kettlebells

    Goal: Sub 6 min

    5 rounds for quality of:
    5 L/5 R Jumping Split Lunges
    10 Slam Balls, pick load

    Explosive Power/Balance

    Superset movements and rest as needed between each set.

  • OnRamp, day 1 extra Workout

    12min AMRAP:
    5 Burbees
    10 AMSU
    15cal Row
    20m Walking lunges