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

  • Pull Push Workout

    Pre-WOD:
    3 Rounds of the following movements ...
    - Max Rep Dumbell Bench Press
    - Max Rep Strict Pull Ups

    WOD - for Distance w/ Partner:
    - 8 Minute Max Distance Partner Row
    Partners may break up work in any way they choose during the 8 minute row

    Post WOD:
    - 50 GHD Situps
    or
    - 100 Weighted Situps

  • WOD 25032015 Workout

    For time:
    5 sets of:
    - 500 m run.
    - 30 wall ball shots (9/6 kgs).
    - 20 decline push-ups (30"/24").

  • Triple test Workout

    Friday 19th January

    For time
    2k Ski erg
    2k Row
    2k Bike

  • WOD Workout

    12 min AMRAP

    15 Wall ball
    12 Ring row
    9 T2B

  • 5.12.2013 Workout

    REST DAY / OPEN GYM

  • Gymnastic Accessory Workout

    AMRAP 5 Minutes:
    Max Sets of 4 Strict Pull-Ups
    Score is total number of unbroken sets of 4 completed.

  • OHS-Over Head Squat Strength

    Valakyykkyjä
    5x2 (heavy)

  • S.O.S.D.D Workout

    5 ROUND OF:
    5 x SNATCH
    10 x PULL UPS
    10 x HSPU
    200mt. RUN

  • CrossFit Open 15.1. Workout

    Teens
    (Teen Boys 14-15, Teen Boys 16-17, Teen Girls 14-15, Teen Girls 16-17)
    Complete as many rounds and reps as possible in 9 minutes of:
    15 toes-to-bars
    10 deadlifts (85 / 55 lb.)
    5 snatches (85 / 55 lb.)

    Teens Scaled
    (Scaled Teen Boys 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 14-15, Scaled Teen Girls 16-17)
    Complete as many rounds and reps as possible in 9 minutes of:
    15 hanging knee raises
    10 deadlifts (65 / 45 lb.)
    5 snatches* (65 / 45 lb.)
    *ground-to-overhead allowed

    Workout 15.1a
    (All Divisions)
    1-rep-max clean and jerk
    6-minute time cap

    Superkids:

    7 min AMRAP

    15 toes to bar
    10 wall ball deadlifts
    5 wall ball

  • 30102013 Strength

    3-pos. Snatch (floor,below the knee,hips)