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

  • 2.Conditioning Workout

    "Speedo"
    Every 3 Minutes x 5 Rounds:
    21/15 Calorie Row
    15 Plate Hops
    5 Thrusters*
    *Building to a Heavy Thruster Weight.

  • CFPORVOO WOD 7.8.2021 Workout

    4 ROUNDS
    10 HSPU
    10 cal airbike
    10 PULL UPS
    300m RUN

  • 5x3 min Workout

    5x3 min work, 2 min rest between rounds

    3 min max cal bike/row/ski
    2 min rest
    3 min max rep db snatch
    2 min rest
    3 min max rep barbell stepping lunges
    2 min rest
    3 min max rep burpee+5m shuttle run
    2 min rest
    3 min max cal bike/row/ski

    Result is total reps!

  • "CrossFit Games Open Workout 21.2" Workout

  • Lattiapenkkipunnerrus 5x5 Strength

    Nousevat painot, 2min tauko sarjojen välissä

  • Metcon Workout

    • 45 Min Fartlek of:
    Run o Swim @ 60-80% MHR
    Lavora per 45:00 variando a piacere la velocità e l’intensità (entro i termini di MHR indicati) facendo a piacere allunghi sui 100/25, 200/50 o 400/100 m

    • “Barbara” 5 Round of:
    Pull Ups 20 reps (se non puoi fare le trazioni fai Burpees)
    Standard Push Ups 30 reps
    Sit Ups 40 reps
    Air Squats 50 reps
    3:00 rest each round

    • For Time:
    Run 800 m +
    3 Min AMRAP of:
    Burpees
    3:00 rest
    Run 800 m +
    3 Min AMRAP of:
    Pistol Squats
    3:00 rest
    Run 800 m +
    3 Min AMRAP of:
    Double Unders

  • Hsusuzuzuz Workout

    Kxjjsjsjsjs

  • 2/26/20 Workout

    Warm up (10)
    10 plyo
    10 single leg deadlift
    10 reverse lunge
    10 plank taps
    10 high knees
    10 cradle
    10 down dog w/foot pedal
    10 active samson
    10 jing jang
    1:00 hamstring stretch

    GRT(20)
    renegade row :25 on :35 off x 4

    suitcase carry :40 on :20 off x6

    hanging knee tuck hold :25 on :35 off x4

    rope slams :20 on 10 off :20 on :10 off x6

    Finisher
    60 rtw
    1:00 butterfly stretch

  • 10min ja 2 liikettä Workout

    10min

    5 leuanveto tiukkana
    5+5 kahvakuula rinnalleveto

  • Gimnasztika Workout

    Kötélmászás
    Bemelegítés: classic gimnasztika
    + core + 1' jumping jack 30" sit up 3x

    1. kez mozdulatok - kar ersőítése (függésben)
    2. Lábkulcs technikája - és gyakorlása könnyített helyzetben + húzással
    3. alátámasztással mászás - ereszkedés
    4. függések tartása
    5. try to win MÁSZÁS ! haladók fejjel lefelé

    WOD: szánhuzás, lábkulccsal húzodás, függeszkedés team of 3 or 2