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

  • Superkids 10 - 13 v voima Workout

    EMOM 8 min

    *10 sec ring support hold + jarrutus alas
    *Hanging L-sit 20 sec

  • YGIG 21-15-9 Workout

    21-15-9

    Row cal
    Burpee
    Kb swing
    Sit up
    Goblet squat

    Pareittain ja kumpikin tekee kyseiset toistomäärät vuorotellen.

  • Saturday Madness Workout

    Teams of 2!

    AMRAP 12mins
    30 Box Jumps @60/50cm
    150 Double Unders
    30 Wall Balls 9/6kg

    Rest 2 mins

    AMRAP 12mins
    30 DB Hang Power Cleans @22,5/15kg
    150 Walking Lunges
    30 DB Push Press @22,5kg/15kg

    Rest 2 mins

    AMRAP 12 mins
    30 Calorie Row
    150 Abmat Sit-ups
    30 USA Swing @32/24kg

    *One person works. Split as desired.

  • BOOTYCAMP Workout

    SET A | 3-4 rounds:
    6-8 1-leg bulgarian split squat / per side
    8 BB hip thrust
    20s starfish plank hold / per side
    20 leg lift over KB

    e2m x 6: (alt. A & B)
    A)
    15/12 cal ski
    15 DKB dl

    B)
    15 box jump / step up
    30 flutter kicks

  • Conditioning Workout

    Conditioning :
    AMRAP 30 with a partner:
    Buy in: 400 Meter Partner Buddy Carry (split as needed)
    Then,
    With remaining time AMRAP:
    400 Meter Row
    30 Wallballs
    20 Toes to Bar
    10 Burpees over the rower

    One person works. Split as desired.
    Burpee Option: regular burpee.

  • CrossFit Teens & Kids omatoimi koti Workout

    3 rounds; 1 minute each station w/ 1 minute of rest between rounds

    Box Jumps/step ups
    Push Ups
    Air Squats
    V-ups/Sit-ups
    Burpees
    Rest

    Tee 3 kierrosta kaikkia liikkeitä, 1 minuutti jokaista kerrallaan.

    Boxiaskellus tai hyppy
    Punnerrus
    Ilmakyykky
    Linkkari
    Burpee
    Lepo

  • Power Day #67 Workout

    Warmup
    400m run
    10x crab walk
    10x monster walk
    10x hip hinge
    10x external shoulder rotation
    10x internal shoulder rotation
    10x face pulls
    10x banded pull aparts
    10x banded underhand pull aparts

    Conditioning: Power
    5 Rounds for Time
    -10x Alt. Overhead hammer strikes
    -10x Transverse hammer strikes (5/side)
    -10x Transverse banded twists per side
    -10x Mjolnir snatches (5/side)
    -10x supine ring rows
    -10x transverse banded twists per side
    -10x pushups
    -10x transverse sandbag lunges
    R1: 2:59, R2: 3:01, R3: 3:19, R4: 3:12
    Total: 15:41

    Finisher
    -2:30 max effor Mjolnir complex
    -5x hand to hand lunge swings
    -5x 360 swings to squat each direction
    -5x side lunge transverse swings each side
    -5x hand to hand hinge swing
    -Rest :30
    -2:30 heavy bag striking

    Core
    3 rounds
    -20x sit-ups
    -20x rev hypers
    -10x hammer 360 swings each direction
    -20x 2ct flutter kicks
    -20x back extensions

    Recovery
    -1:00 lacrosse ball on any tight spots
    -2:00 thoracic foam roller
    -:30 each side pigeon pose

  • EASYWOD 21072020 Workout

    Clean & Jerk technique

    5 x 3-position clean

    5×1 clean + 3 split jerk

  • Friday Cool down Workout

    Cool down
    2-3 min light cardio
    1-2 min hamstring strech
    1-2 min fore arms streching
    1-2 min tricep strech

  • Fredag 3/1 2020 Workout

    A: Every 5 minutes, for 30 minutes (6 sets) for time:choose your level of fitness
    Ninja
    10 Strict Pull-Ups
    15 Toes to Bar
    20 Push-Ups
    25 Wall Balls
    RX
    5 Strict Pull-Ups
    10 Toes to Bar
    15 Push-Ups
    20 Wall Balls
    Working class hero
    3 Strict Pull-Ups/ring rows
    6 Toes to Bar/ hanging knee raises
    9 Push-Ups/knee push ups
    12 Wall Balls/goblet squats
    Note time for every round

    Vi startar året med ett riktigt test av arbetsförmåga. Jämför ert resultat med vad ni klarat tidigare vecka 17, 24 och