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

  • Weightlifting Strength

    Snatch 6x2
    Snatch pull 5x3
    Military press 5x5

    Moderate weight, technique focus

  • Overhead squat Strength

    3 x 10

  • 3 rounds Workout

    3 Rounds: (Not for time)
    10 Clean and Jerks, (60/42.5)
    400m Run

  • Superkids 10-13v taito Strength

    Tempaus

    10 x 1 riipusta ja 1 maasta

  • 11.1.2017 Workout

    Vatsoja 5x20-20
    Reverse Hyper 3x 15-20
    Painonnostajan lenkki. 25-35 min, kevyesti hölkäten.

  • Sunday 3rd April 2016 Workout

    REST DAY

    Take care of your body. Rest recover mobilise and hydrate.

  • Endurance Workout

    • 45 Min of:
    Run
    400 m @ 60% MHR
    200 m @ 80% MHR
    400 m @ 70% MHR
    200 m @ 90% MHR

  • Warmup Workout

    3-5 rounds here

    1. Assault Bike x 60 seconds
    2. Hamstring band pulldown x 10 each side
    3. Band quad stretch x 10 each side
    4. Band front rack/triceps stretch x 10 each side
    5. Thread the needle x 10 each side
    6. Reach + Rotate x 10 each side
    7. Foam Roller Prayer Stretch x 10
    8. Reverse Lunge x 10 each side (alternating overhead reach and rotate)

  • HERO WOD Workout

    8 RFT:
    13 Deadlift (85/55)
    17 Wallball
    400m Run

    Saman Hero WOD – BACKGROUND
    CrossFit has a tradition of honoring fallen heroes who have died while saving others. This workout will be done to honor retired Thai Navy SEAL and Petty Office First Class Saman Kunan.

    Khun Saman died while diving through a flooded cave (Tham Luang) supplying air tanks to a group of 12 young students and their coach who were trapped 3.2 kilometers into the flooded cave. He successfully delivered the tanks, but died on the return dive on July 6.

    Khun Saman was 38 years old, and volunteered for the mission to rescue the boys. The rescue involved dozens of people from many different countries, with a very dangerous and complex rescue into a flooded cave with extremely narrow passages.

    All of the children and their coach were successfully rescued.

  • strength Strength

    Find 3RM back squat