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

  • 17.10.2017 40+ Workout

    Practice
    20 Wall Walks/ wall climbs

  • 3 rounds for time Workout

    Run 400m
    30 Wallball
    30 Power snatch (42.5/30)

  • Superkids 10-13 ja Ninjat 14-16 v Taito Strength

    Päivän 1 - maksimi, tempaus

  • FRASER: 20 minutes on the rower Workout

    20 minutes of hard rowing

    Score is total meters rowed

  • SPCOM18092019 Workout

    Warm up 

    Hip mobility video 

    3 round 30” bike ,10 respirazione gatto, 10 rep braccio dx gamba sx alt. , 20 banded good morning 

    B

    Deficit dl ( disco 15 ) :
    3x8 ( 4 unbroken + 4 singole ) 65 %
    Dl from block ( dischi 15 ) :
    3x8 ( singole) 70 %
    Dl gambe tese :
    2x8 50 %
    ⚡‼️ Percentuale del dl classico
    Al termine di ogni set 5 Cal bike ( sprint )
    Rest tra i set 90'

    C1

    WEIGHLIFTING 

    Stacchi strappo 5x3 90% Rest 90”

    5x 1 Power Snatch 2” fermi in Power e subito (senza risalire) 1 Overhead Squat 55-65% rm Rest 90”

    4x2 rep squat snatch 75-85% rm

        30” vogatore lento

        2 rep Squat snatch 

        30” Rest

    C2

    GYMNASTICS 

    30” hs Hold + 30” tocco spalla dx e sx

    Rest 1’ x 3

    30” camminata intorno al box

    30” Rest X3’

    6’ hsw (chi ha hsw con deficit, oppure propedeutiche)

    C3

    ENDURANCE 

    Run

    10” fast 50” slow

    20” fast 40” slow

    30” fast 30” slow

    40” fast 20” slow

    50” fast  10” slow

    Rest 1’ x 3

    D

    WOD 1

    AMRAP 18'
    30 CAL. ROW
    15 PULL-UP
    300MT RUN
    15 DB BOX STEP OVER

    E

    WOD 2
    3RND
    10 BURPESS OVER BB
    10 MB CLEAN
    10 GTO (SET 1: 50KG, SET 2: 60KG, SET3: 70KG)
    100 DU
    REST 2' OGNI SET

  • Rest Day! Workout

    Rest Day!

    6:30-7:30 Basic Endurance CrossFit
    7:30-8:30 Talvikarkelot

    15-16 Basic Endurance Run
    16-17 Mobility
    17-18 Talvikarkelot
    18-19 Basic Endurance CrossFit
    19-20 Mobility

  • Weekly update, week 32 Workout

  • CrossFit AC Workout

  • Prickly Bear WOD 17Jan2018 Workout

  • Fitness Workout

    A.
    Four sets of:
    Front Squat x 6 reps @ 2111
    Rest 30 seconds
    Goblet or Double Goblet Walking Lunges x 16 reps
    Rest 30 seconds
    Push-Ups x 20 reps @ 1011
    Rest 30 seconds
    Nose-to-Wall Handstand Hold x 45-60 seconds
    Rest 60-90 seconds

    B.
    Five sets for max reps of:
    30 seconds of Ring Dips
    Rest 30 seconds
    30 seconds of Box Jumps (24″/20″)
    Rest 30 seconds
    30 seconds of Russian Kettlebell Swings
    Rest 90 seconds