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

  • Weightlifting strength Strength

    1-1-1-1-1-1 of:
    BB Clean & Jerk
    Riscaldati e poi in 3 sets sali sino a una singole pesante ma gestibile e ripetibile per altri 3 sets.

  • Maanantai WOD Workout

    100x Pull up
    Everytime you brake:

    Round 1
    5x back burpee
    10x Push up
    15x Air sq

    Round 2
    Run to 5th floor

    Tc: 25min

  • 7 rounds Workout

    Not for time:
    Run 400m
    8-15 T2B (UB)

  • Box P 23-05-2020 Workout

    AMRAP 30:00
    4 stations of:
    30m Sledpush
    30m Farmer Carry
    30m Stone Carry or Heavy Sandbag or DBall Carry
    30m Overhead KB Carry
    *Rest as needed between stations

  • Metcon Workout

    • 20 Min AMRAP of:
    Row 500/400 m
    Bar Muscle Ups 10/7 reps
    Pistol Squats 20 reps
    Handstand Walk 15 m o Handstand Push Ups 10 reps

  • Gymnastics + strength Workout

    110 min
    Warm up for 20 min

    1.MU
    - Drills
    - MU 15x1

    2.SHSPU
    A. 1 set of:
    - SERRATUS LEANS x 60s

    B. 3 sets of:
    - HEADSTAND x 20s
    - PROTRACTION PUSH UP x 3, 2s down + 5s hold at floor
    No rest between exercises
    Rest 60s between sets

    C. 5 sets of:
    - BOX HSPU (KNEELING) x 3, 5s down
    - ARCH HOLD x 20s

    3.Metcon
    Tough effort Toes to bar > GHDSU - 25 20 19 18 18
    Ski-erg @ 80-85% effort

    4.Accessory
    3 sets:
    8+8 Quadruped Bird dog row
    10 DB Supinated front raise

  • 140210 Workout

    3 rounds of:
    115 pound Push press, 21 reps
    3 Legless 15-foot rope ascents
    27 GHD Sit-ups

  • CrossFit Teens omatoimi MUSCLEUP salilla Workout

    3 rounds

    5 Ring Kip
    5 jumping MU
    5 hollow to turnover

    10 min EMOM
    1 RING MU

    3 x max reps ring dip / 3 x 3 negative ring dip

    Pystypunnerrus 5 x 5

    WOD
    "DT" with row

    5 rounds
    15 cal row
    12 mave + 9 hang power clean + 6 jerk, + 16 v RX 48 kg, + 14v RX 35 kg

  • Warm up Workout

    Tabata bike or row
    0:20 fast pace
    0:10 rest
    X8

    Then
    Normal warm up

  • Run row Workout

    Friday 30th August 2018

    Aerobic capacity
    4 Rounds for Time
    500 meter Row
    400 meter Run
    Rest 3 minutes between rounds

    Score is total time, including rest, to complete all four rounds.