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

  • 11.11.2013 Workout

    Rest day...

  • CrossFit Open 15.1. Workout

    Teens
    (Teen Boys 14-15, Teen Boys 16-17, Teen Girls 14-15, Teen Girls 16-17)
    Complete as many rounds and reps as possible in 9 minutes of:
    15 toes-to-bars
    10 deadlifts (85 / 55 lb.)
    5 snatches (85 / 55 lb.)

    Teens Scaled
    (Scaled Teen Boys 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 14-15, Scaled Teen Girls 16-17)
    Complete as many rounds and reps as possible in 9 minutes of:
    15 hanging knee raises
    10 deadlifts (65 / 45 lb.)
    5 snatches* (65 / 45 lb.)
    *ground-to-overhead allowed

    Workout 15.1a
    (All Divisions)
    1-rep-max clean and jerk
    6-minute time cap

    Superkids:

    7 min AMRAP

    15 toes to bar
    10 wall ball deadlifts
    5 wall ball

  • Strength/20 min run Workout

    Pullups
    7-6-5-5-4

    Deadlift
    3x3
    67.5 = 149
    77.5 = 171
    87.5 = 193

    Press
    3x3
    20
    22.5
    25x8 = 55

    20 min run

  • 17032014 Workout

    Bench press 3x10 (60-70%), 3x5 (80%), 3x3 (85-90%)

  • EMOM12: HSPU's & pistol squats Workout

    EMOM12:
    1. 5-15 HSPU
    2. 10-20 Pistol squats

    • Pyri tekemään vähintään samat toistomäärät kuin viime viikolla.

    Skaalaukset:
    HSPU: koroketta pään alle, negatiivinen HSPU, boxin päältä, pike push up, lattialla istuen Z-press
    Pistol squat: koroketta kantapään alle, tukea kuminauhasta/tolpasta, boxin päältä, lunge

  • Käsilläkävelyä Workout

    3 kierrosta :

    10 x painonsiirto kädeltä toiselle.
    10 x handstand popping
    5-10 x painonsiirto levypainolle

    3 x 10 m käsilläkävely tai käsilläkävely seinääkohti

  • Pito-treeni Workout

    Complete as many rounds as possible in 20 minutes of:

    30 second Handstand hold
    30 second Squat hold
    30 second L-sit hold
    30 second Chin over bar hold

  • Grunt Workout

    AMRAP 20'
    2' Bike or Row
    50m Farmer Carry KB R/L
    10* Str TTB
    10* Pike Push Up
    20* Goblet Sqt

    4*
    15/15* box step Up 2*KB
    15/15* one arm ring row

  • Squat Snatch Strength

    3 x 3

  • Tempausta Workout

    OTM 20 min

    2-pos tempaus