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

  • Strength Workout

    • 20-20-20-20 of:
    BB Front Rack Walking Lunge 20-20-20-20 reps unbroken (alternate)
    Sali con il carico di set in set sino a fare l’ultimo set con un carico massimale.

  • Back squat Strength

    Back squat 3 x 3

    First week RPE 7 - 8
    Second week RPE 8 - 9
    Third week RPE 9 - 10

  • Luca Workout

    Some big loads and huge PBs being thrown about today, nice job all! Let's see what happens when we couple some moderately heavy cleans with a tricky gymnastics movement.

    15' kipping pullups practice

    For time:
    30 - 24 - 18
    15 - 12 - 9

    Handstand Push Ups
    Hang Power Cleans (80/60kg)

    Please post times to comments...

  • MAYFLY PRO TRACK Workout

    A,
    Bench Press
    WEEK9
    1x5 at 75% 1RM
    1x3 at 85% 1RM
    1x1+ at 95% 1RM

    Use the heaviest weight you can for each set.
    Rest as needed between sets.

    Percentages based off of 10 lb increase from weeks 4-6.

    B,
    CROSSFIT GAMES OPEN 22.1

  • CrossFit Jyväskylä 22.7.2013 Quality Wod - loikat mäessä Workout

    Quality WOD
    mäki – kävely palautuksin
    9 rounds
    juosten
    tasajalka hypyt eteen
    tasajalka hypyt taakse
    vuoroloikat eteen
    vuoroloikat taakse
    yhden jalan loikat eteen oikea
    yhden jalan loikat eteen vasen
    yhden jalan loikat taakse oikea
    yhden jalan loikat taakse vasen

  • Käsilläkävelyä, rengaspunnerruksia ja varpaat tankoon Workout

    3 kierrosta omaan tahtiin:
    10 m käsilläkävely /30 m karhukävely
    10 rengaspunnerrusta
    10 varpaat tankoon

    2 min lepo

    20 tiukkaa leukaa tai rinta tankoon
    100 istumaan nousua

    Saa jaksottaa kuinka haluaa.

  • PT Group TI 28.11. klo 17.30 Workout

    LÄMMITTELY
    2 kierrosta, 40-60s. / liike
    1. Seinällä kädet niskan takana - kierto & taivutus
    2. Lonkan pyöritykset toispolviseisonassa
    3. Vaaka seinällä blokin kanssa
    4. Käden vienti seinälle selkä seinään päin
    5. Pallon päällä rangan ojennus

    VOIMA
    3 x 10 askelkyykky
    3 x 8 pystypunnerrus

    KIERTOHARJOITUS
    3 kierrosta, 45s./15s.
    1. Lantionosto / rapunosto / pöytänosto
    2. Lankussa olkapääkosketukset
    3. Punnerrus + selän ojennus
    4. Hollow rocks

  • 5/6 On Ramp - Snatch Workout

    Liike: Snatch - tempaus

    **Skill: KB swing

    Workout of the day (WOD): 7 min amrap
    7 x KB swing (russian)
    7 x Air squat
    7 x push up

  • 04032016 Workout

    Open Workout16.2

    Beginning on a 4-minute clock, complete as many reps as possible of:
    25 hanging knee raises
    50 single-unders
    15 squat cleans, 95 / 55 lb.

    If completed before 4 minutes, add 4 minutes to the clock and proceed to:
    25 hanging knee raises
    50 single-unders
    13 squat cleans, 115 / 75 lb.

    If completed before 8 minutes, add 4 minutes to the clock and proceed to:
    25 hanging knee raises
    50 single-unders
    11 squat cleans, 135 / 95 lb.

    If completed before 12 minutes, add 4 minutes to the clock and proceed to:
    25 hanging knee raises
    50 single-unders
    9 squat cleans, 155 / 115 lb.

    If completed before 16 minutes, add 4 minutes to the clock and proceed to:
    25 hanging knee raises
    50 single-unders
    7 squat cleans, 185 / 135 lb.

    Stop at 20 minutes.

  • 14.1.2020 Workout

    For time

    35 Wallball 20/14p
    45 KB swing 24/16kg
    55 Box Jumps
    65 Sit ups
    75 Double under