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

  • Gymnastic strength Workout

    • For Time:
    Strict Deficit Handstand Push Ups (10/5 cm) 20/15 reps
    2:00 rest
    Strict Handstand Push Ups 25/20 reps
    2:00 rest
    Kipping Handstand Push Ups 40/30 reps

  • Lördag 21/7 2018 Workout

    A: Partner WOD
    ”Partner cindy”
    20min amrap
    5 pull ups
    10 push ups
    15 squats
    Alternate exercises

  • Ascending ladder 101 Workout

    Thursday 7th June 2018

    WOD

    21 Minute Ascending Ladder of:
    9-18-27-36-45… Sit-Ups
    6-12-18-24-30… Calories Rowed/Ski
    3-6-9-12-15…. Push Presses 115/65

    Post work and Rx to comments.

  • Endurance WOD Workout

    For 40 minutes at consistent pace:
    2000/1600 m bike or 1000/800 m ski or row
    50 DB suitcase walking lunges
    40 sit ups
    30 box jump overs 24/20”
    20 tuck ups
    10 DB burpee box overs 24/20”

    Rest as needed between movements and rounds.

  • Conditioning 26-03-2020 Workout

    4 Rounds:
    15/12 Calorie Bike
    15 Heavy Russian Kettlebell Swings @32/24
    15 DB Thrusters @50/35lbs
    Rest 2:00

    • Goal: Hard efforts
    • UB for ALL movements.

  • “DT” IN A BOAT Workout

    “DT” IN A BOAT
    3 Rounds for Time:
    500m Row
    2 Rounds of “DT” 155/105

    “DT”= 12 Deadlifts + 9 Hang Power Cleans + 6 Push Jerks

    The limiting factor determining load on the barbell will likely be the Jerks, which should be medium-heavy for you. Scale load as needed so that most sets of jerks can be done unbroken. Each round of “DT” should take around a minute, so considering scaling volume overall to 9 Deadlifts + 6 Hang Power Cleans + 3 Jerks if you can handle the load and want to bias more of a strength stimulus.

    Pro Tip on breaking up “DT”: The final rep of each movement leads into the next, so instead of doing 12 Deadlifts and dropping the bar, do 11… break… then the 12th rep, putting you in a position to begin the 1st Hang Power Clean. Same for the Hang Power Cleans into the Push Jerks. Or you could just, ya know, do the whole thing unbroken.

    Post time and Rx to comments.

  • Endurance Workout

    • 10 Interval of:
    Assault Bike 2000 m @ 70-80% MHR
    1’ rest each interval

  • Warmup Workout

    • 5 Min EMOM of:
    Double Unders 30-50 reps +
    • 3 Round Not For Time of:
    Ring Rows (Feet parallel on ring) 10 reps
    Close-Grip Push Ups 10 reps
    Air Squats 15 reps
    Strict Toes to Bar 5 reps

  • CrossFit Tuusulan kisat ! Workout

    Kisat alkaa klo 12:00 ! B there or B square!!!

  • Tabata This! Workout

    Tabata Row
    Rest 1 minute
    Tabata Squat
    Rest 1 minute
    Tabata Pull-up
    Rest 1 minute
    Tabata Push-up
    Rest 1 minute
    Tabata Sit-up

    The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
    Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".

    Tabata score for each exercise total for final score.

    Compare to 120114