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

  • Käsilläseisontaharjoittelua Workout

    Käsilläseisonta- ja kävelyharjoituksia

  • Superkids 10-13v WOD Workout

    5 rounds

    Max reps strict pull ups

    Max reps HSPU

  • 11/11/16 Workout

    Start up(14)
    stretch 4 mins

    choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

    3rds(8)
    10 pass through
    10 pvc oh squat
    5 handstands or kick up att

    Metcon(12)
    50 box jumps/step ups 24/20
    30 mb sit ups 20/14
    10 frog jump burpees

    Metcon-comp(12)
    50 box jumps 24/20
    30 ttb
    10 burpee bar mu

    afterburner
    choose one:
    40 cal row or airdyne
    100 rope slams
    100 double unders/300 singles

    Finisher
    1 min side plank per
    stretch and roll

  • Remembrance Day Workout

    16 minute AMRAP

    11 Hang Power Cleans @ 35kg
    11 Bumpers
    11 Thrusters @ 35kg
    11 Pick-ups

    2 minute silence on the 11th minute

  • Crossfit Workout

    Strength
    5 set of 3 Deadlifts 265 lbs. PR

    Conditioning
    5 rounds
    12 hanging snatch's
    15 pull ups

    Completed it in 22:30

  • DU Power Snatch couplet Workout

    5 rounds for time,
    30 double under
    15 Power Snatch @ 75/55

    cap = 15 min

  • Joukkuekelkantyöntö Workout

    In teams of 4

    9 min max distance of prowler push (20/15kg)

    20 m is one rep.

  • Running + gymnastics + strength Strength

    AM: 55 min
    Warm up for 20 min
    1.Running intervals
    A. 2x600m @ 135 s. pace
    - 300 m walk rest between efforts / 3.00
    - Times: 2.15, 2.15
    - Rest 3-4 min / 4.00

    B. 4x400m @ 90 s. pace
    - 200 m walk rest between efforts / 2.00
    - Times: 1.29, 1.29, 1.29, 1.28

    PM: 140 min
    Warm up for 15 min

    1.HSW
    - 21 m.

    2.Ring muscle up
    - Skill drills
    - MU 10 x 1 + 2 x 2
    - Total of 14 MU

    3.Ring muscle up accessory work
    A. False grip Top of Ring pull up hold
    - Accumulate 60-90 s. in 5-10 s. intervals - 6x10 s. / 60 s.
    B. Ring Bottom of dip hold
    - Accumulate 60-90 s. in 10-15 s. intervals - 6x10 s. / 60 s.
    C. Low ring leg assisted Muscle ups
    - Accumulate 15-20 reps - 12 reps
    D. False grip hollow rocking swings - 5 6 7 reps

    4.Deadlift
    A. 4x6+ @ 75 %
    - Rest as needed
    - Last set 8 reps

    5.Strength accessory - not done
    - Seated knee extensions 3 x 15
    - Side plank hip raises 3 x 10+10

  • Standing Shoulder Press Strength

    Standing Shoulder Press

  • Tuomas Workout

    Tuomaksen nimikkowodi

    Aikaa vastaan

    Superkids:
    200 m soutu
    30 naruhyppyä
    1 min tauko
    200 m soutu
    20 boxihyppyä
    1 min tauko
    200 m soutu
    10 wallball
    Ninjat:
    400 m soutu
    40 DU
    1 min tauko
    400 m soutu
    30 boxjump
    1 min tauko
    400 m soutu
    20 wallball
    1 min tauko
    400 m soutu
    10 pistoolikyykkyä