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

  • CrossFit Games Open WOD 13.4 Workout

    Complete as many reps as possible in 7 minutes following the rep scheme below:

    • 135/95 pound Clean and jerk, 3 reps
    • 3 Toes-to-bar
    • 135/95 pound Clean and jerk, 6 reps
    • 6 Toes-to-bar
    • 135/95 pound Clean and jerk, 9 reps
    • 9 Toes-to-bar
    • 135/95 pound Clean and jerk, 12 reps
    • 12 Toes-to-bar
    • 135/95 pound Clean and jerk, 15 reps
    • 15 Toes-to-bar
    • 135/95 pound Clean and jerk, 18 reps
    • 18 Toes-to-bar...

    This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

  • Good morning 3x10 Strength

    Good morning / glute-ham raise 3×10

  • Deadlift Strength

    3x5 deadlift

  • K.... Jumppa Workout

    Suoritetaan aamulla heti kun on saanut silmät auki. Aina täysillä. Vaatii vain alle 2m2 tilaa. Voi tehdä missä vaan. Polttaa rasvaa loputtoman kauan.

    50 x X-Hyppy
    25 x Etunojapunnerrus
    50 x Vuorikiipeilijä
    25 x Istumaannousu
    50 x Kyykky
    25 x Burpee
    Lankkupito 2 min
    Sama uudestaan.

    Ei enää pitoa 2. Kierroksen loppuun.
    Tavoiteaika 12 min (5min/kierros, pito välissä on se kohta missä tasataan hengitys).

    Tämän on tehnyt 30 päivää putkeen jäsen Verpe. Kokeilkaapa.

  • CrossFit Open 19.3 Workout

    WORKOUT 19.3

    For time:
    200-ft. (61m) dumbbell overhead lunge
    50 dumbbell box step-ups
    50 strict handstand push-ups
    200-ft. (61m) handstand walk

    Time cap: 10 minutes

    VARIATIONS

    Rx’d: (Ages 16-54)
    Men use 50-lb. dumbbell, 24-in. box Women use 35-lb. dumbbell, 20-in. box

    Scaled: (Ages 16-54)
    Men use 50-lb. dumbbell and 24-in. box, perform front- rack lunges, 5-in. elevated strict HSPU and bear crawl Women use 35-lb. dumbbell and 20-in. box, perform front-rack lunges, 5-in. elevated strict HSPU and bear crawl

    Teenagers 14-15:
    Boys use 35-lb. dumbbell and 24-in. box, perform overhead lunges, strict HSPU and handstand walk Girls use 20-lb. dumbbell and 20-in. box, perform overhead lunges, strict HSPU and handstand walk

    Scaled Teenagers 14-15:
    Boys use 35-lb. dumbbell and 24-in. box, perform front- rack lunges, 5-in. elevated strict HSPU and bear crawl Girls use 20-lb. dumbbell and 20-in. box, perform front- rack lunges, 5-in. elevated strict HSPU and bear crawl

    Masters 55+:
    Men use 35-lb. dumbbell and 24-in. box, perform overhead lunges, 5-in. elevated strict HSPU and handstand walk
    Women use 20-lb. dumbbell and 20-in. box, perform overhead lunges, 5-in. elevated strict HSPU and handstand walk

    Scaled Masters 55+:
    Men use 20-lb. dumbbell and 20-in. box, perform front-rack lunges, dumbbell strict presses (with two dumbbells) and bear crawl
    Women use 10-lb. dumbbell and 16-in. box, perform front-rack lunges, dumbbell strict presses (with two dumbbells) and bear crawl

  • Core Strength 2 Workout

    Side Lever:
    -Russian Twist

    Use following template

    3x6r, 5x6r, 3x12r
    4x12r, 4x18r, 5x18r
    4x24, 4x30r, 5x30r

    -Elbow side plank twist
    -Side Over Arch

    Use following template
    3x2r, 5x2r, 3x4r
    4x4r, 4x6r, 5x6r
    4x9r, 4x10r, 5x10

    Manna:
    -Tuck up
    -Straddle up
    -V-up

    Use following template
    3x3r, 5x3r, 3x6r
    4x6r, 4x9r, 5x9r
    4x12r, 4x15r, 5x15r

    Perform with coupled mobility exercise.
    For Quality

  • Takakyykky 5,5,5 Strength

    Takakyykky 5,5,5 jätä 1-2 toistoa varaa.

    Nousevat painot, tauot 2 min.

  • "HEIDI" Workout

    5 ROUNDS FOR TIME

    26 x Pistol Squat
    26 x Deadlifts (body weight)
    26 x Wall ball (9/6 kg)
    26 x Pull Up's
    26 x DU's

  • Vertical Jump Workout

    Vertical jump.

    Stand next to a wall. Rise your arm, fingers pointed as high as you can. Mark that spot, it is your baseline. Jump vertically as high as possible and hit the wall with your fingers. Calculate your score (cm/inch) between your baseline and highest point. That is your score.

    Repeat the test 1-2 times a week to follow your CNS recovery. If you see variables more than 10% it is time to back off from training and rest and recover.

  • Back Squat Strength

    Back Squat 3x3