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

  • 7/8/20 Workout

    Warm up(10)
    100m run
    10 heel grab
    10 knuckle draggers
    10 squat jumps
    10 body builders
    10 knee grab
    10 side lunge
    100m run
    :30 quad stretch per

    GRT(20)
    Run for 20:00 mins or 2 miles

    Fininsher
    50 crunches
    1:00 quad stretch

  • Strength&Conditioning - Barbell Work Strength

    5x1 (Hang Power Snatch + Squat Snatch + Snatch Balance + OHS) @45-55% 1RM Squat Snatch

    Ohje: Pidä taakka kevyenä ja keskity nopeuteen ja hyvään liikkeeseen. Lepää tarvittava määrä sarjojen välissä.

  • Should you Workout

    FT
    4 Rounds
    50 DU
    25 GHD sit ups
    20 Wall ball 9/6kg
    15 C2B
    10 DB squat snatch 22,5/15kg

  • 8-25-16 Workout

    Morning:

    Pull:
    Crossfit:
    12 Min EMOM
    Odd- 60 Seconds on the Rowing Machine
    Even- 1 Strict Pull Up (with weight if you can) , 3 Strict Weighted Rope Pull and 6 Kettlebell High Pulls

    Weightlifting:
    80 Banded Pull Ups
    60 EZ Curl Bar Curs
    40 Ring Rows
    20 Kettlebell Curls

    Afternoon:

    Annie:
    50-40-30-20-10 Reps For Time
    Double-Unders
    Sit-Ups

    then either

    Girls Gone Rx Workout #1
    "Dead Sexy"
    10 minutes to establish a 5RM, 3RM & 1RM Deadlift
    - Once the barbell is loaded, It may only get heavier!! If you miss a rep it can count for the next progression.
    - Score = 5rm +3rm + 1rm

    OR

    Open 16.5
    21-18-15-12-9-6-3 reps for time of:
    Thrusters
    Burpees

    (RX - Men use 95 lb./Women use 65 lb.)

  • AMRAP Workout

    10 minute AMRAP

    6 front rack box step ups 95/75
    12 T2B
    16 slam balls 30/20

  • Kipparit Workout

    Alkulämppä leikki
    Reaktio peli

    Emom 6
    1) 4-6 Mave
    2) max 30s lankku

    WOD Tiimissä 12min Amrap
    Metrit koneella
    ~Oman vuoron jälkeen 5 GTOH

  • MIÉRCOLES 21 SEPTIEMBRE Workout

    WOD

    50-40-30-20-10

    • Saltos al Cajón 30/60cm (muro)
    • Abdominales

    COMPLETAR AFAP (LO MÁS RÁPIDO POSIBLE).

  • Morning Intervals Workout

    5x

    2min Row

    2min AMRAP of:
    5 Burpee
    7 Box Jump Overs

    10 DB Snatches

    2min Rest

  • Kahvakuulailua ja burpeita Workout

    Superkids:

    3 kierrosta

    10 kahvakuulaheilautusta
    10 jalat yli kahvakuulan
    10 goblet kyykkyä - superhidas alas!
    10 burpeeta

    Ninjat

    3 kierrosta

    30 kahvakuulaheilautusta
    20 jalat yli kahvakuulan
    15 goblet kyykkyä - hitaasti alas!
    10 burpeeta

  • Tempaus riipusta polven alapuolelta Strength

    Superkids:

    Snatch technique

    Ninjat:

    Hang snatch below the knee 5 x 3