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

  • Supekids 7-9v WOD Workout

    5 kierrosta

    9 boxihyppyä
    9 wallball

  • Vesta CrossFit 08.05.2015 Workout

    LADDER
    burpee + clean @25/40
    for the ladder pattern, perform 1 rep of each exercise the first minute, 2 reps of the second minute, 3 reps of each exercise, continuing as long as you are able.

  • Accessory wod Workout

    5 rounds:
    100' Mixed DB carry (One DB overhead, one DB in the front rack), switch arms at 50'
    50' DB walking lunge (DBs at sides)

  • Accessory wod Workout

    EMOM20: (Each minute is 45 seconds of work with 15 rest)
    Min 1: Man makers

    Min 2: Farmers handle hold (AHAP)
    Min 3: Double unders or single unders
    Min 4: Sand bag bear hug hold (AHAP)
    Min 5: Rest

  • Muscle & Power, YV2 Strength

    Bent over barbell row (supinated) 15-15-12-12 reps

  • 7,5 km ski for time Workout

    7,5 km ski for time

  • CFKN Lapset Workout

    Leikki: pizzalähetti ja mobility

    Tabata 6x20/10s
    selänojennuspito

    12min amrap
    4 burpee ja laatikon ylitys
    6 istumaannousu
    20m karhukävely

    loppuvenyttelyt

  • Good Trip Workout

    10 rds of
    10 one kb floor clean & jerk
    10 alternated one kb row
    20 one kb am swing

    Male @ 24kg
    Female @ 16 kg
    Time Cap 20'

  • Warm-up Mobility Workout

    Overhead Position series [shoulder &spine extension]
    Perform: 3 Rounds of A1) + A2) + A3)

    A1) Pec roll out + arm circles

    Place the lacrosse ball on the outside of your chest (pec), apply gentle pressure and move your arm in half circles up and down. Find three different tight or sore spots to work on and perform 10 half circle arm movements per spot. 3 x 20reps / side
    Demo Video:

    A2) Laying Windmill with small plate
    Keep the bended knee on the floor as much as possible. If needed, place one hand onto the knee to keep it from moving away from the floor. Relax and breathe through your stomach while performing this stretch. Keep your rotating arm as close to the floor as possible, move slowly, with control. 10 reps/side
    Demo Video:

    A3) Barbell Behind the Neck Press
    Place an empty barbell on your back, with a comfortable grip position. Engage your core and squeeze your glutes while pressing the barbell overhead. Make sure your elbows are under the barbell and you are pressing in a straight line. 6 reps @ Tempo 3103 (3sec down, 1sec pause on the back, normal speed in the press out, 1 sec pause at the top)
    Demo Video:

  • yayi Workout

    Cuatico
    4.36