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

  • 12.3.2019 Strength

    Hang Squat Clean (under knee) + Jerk

    7 x (1+1)@70-85% (jerk)

    SO 2:00

  • OPEN 19.3 Workout

    WORKOUT 19.3

    For time:
    200-ft. dumbbell overhead lunge
    50 dumbbell box step-ups

    50 strict handstand push-ups
    200-ft. handstand walk
    Time cap: 10 minutes

    VARIATIONS

    Rx’d: (Ages 16-54)
Men use 50-lb. dumbbell, 24-in. box Women use 35-lb. dumbbell, 20-in. box

    Scaled: (Ages 16-54)
Men use 50-lb. dumbbell and 24-in. box, perform front- rack lunges, 5-in. elevated strict HSPU and bear crawl Women
    use 35-lb. dumbbell and 20-in. box, perform front-rack lunges, 5-in. elevated strict HSPU and bear crawl

    Masters 55+:
    Men use 35-lb. dumbbell and 24-in. box, perform overhead lunges, 5-in. elevated strict HSPU and handstand walk
Women use 20-lb. dumbbell and 20-in. box, perform overhead lunges, 5-in. elevated strict HSPU and handstand walk

    Scaled Masters 55+:
    Men use 20-lb. dumbbell and 20-in. box, perform front-rack lunges, dumbbell strict presses (with two dumbbells) and bear crawl
Women use 10-lb. dumbbell and 16-in. box, perform front-rack lunges, dumbbell strict presses (with two dumbbells) and bear crawl

  • Partner row Workout

    Metcon (time)

    With partner for time: 7x750m row.

    *YGIG.

    Timecap: 45 minutes

    Accessory:

    5-7 climbs of pegboard
    OR
    15-45 Pull-ups on pegboard pegs (try to do sets of 3-10)
    OR
    50-80 Renegade rows (try to do sets of 5-7)

    Rest as needed between sets.

  • Gymnastics Workout

    Every min for 10 minutes (alternating)
    Odd : Handstand Push ups x 5-10 or wall climbs x 2
    Even : Kip/butterly /strict pull ups x 5-10 or ring/bar mu x 2-6
    Pick what you need to practise and choose that amount of reps that makes your Crossfit skills better. Focus on quality and for that this workout gives you confidence for the future's wod's .
    If you already have skills for the kipping hspu/pull ups practise skills then, if you dont have enough strenght for the movements yet. you should pick wall climbs and strict pull ups to create it.

  • Body armor Workout

    2 rounds of :
    30+30m 1 arm KB OH walking
    10 KB swings
    5-10 strict ttb/leg raises
    2-3 wall climb
    rest 2 min and repeat

  • 30Sec on 30Sec OFF for 8 Rounds: Workout

    1) Shuttle Run
    2) DB Snatch
    3) Burpee

  • Extra pystypunnerrus Workout

    1-3 x 5 tempo shoulder presses

    3 up-1 down

    with empty barbell.

  • WOD 28.1 Strength

    Front squat 3RM
    + 2 drop sets of 3 @90%

  • Complete with partner 3 rounds Workout

    Complete with partner 3 rounds

    Row calories 30 reps (15/head)
    Single arm hang DB cluster 20 reps (10/head ja 5/side)

    TC: 13 min

  • 4 sets midline for quality Workout

    4 sets /head, you go I go style:

    20 sec double DB/KB hold + 40m front rack walk
    -toinen tekee koko setin läpi ja toinen lepää saman ajan