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

  • Thirty Workout

    WOD - 30 Rounds AQAP:
    -1 Dead Lift
    -3 HSPU
    -5 Wall Ball Shots

    30 total DL
    90 total HSPU
    150 total Wall Ball Shots

    PR on HSPU. Completed entire workout with no abmat, all kipping HSPU ... head touching the floor. This is a guy who had an epic fall over when I tried my first handstand on the wall ... just a year ago. That was my goal to see if I could do the entire workout with good HSPU. Couple, would have been no rep'd , but 90 HSPU - I am happy with that. Progress. Pushing Limits.

  • 12.01.18 - Strength Strength

    Front Squat

    3 sets x 5 reps @ 70% (70kg)

  • Hang Workout

    Pre-WOD:
    400 Meter Run
    5 Rounds of "Cindy"
    - 5 Pull Ups
    - 10 Push Ups
    - 15 Air Squats

    WOD - 3 Rounds For Time:
    -15 Hang Cleans (#135/95)
    -15 Burpees

  • Shots Workout

    Pre-WOD:
    - 5x3 Front Squats (Heavy)
    3 second pause at the bottom of squat

    WOD - For Time:
    3-6-9-12-15 Power Snatches (#95/65)
    6-12-18-24-30 Wall Ball Shots (#20/14)

    (45) Total Power Snatch
    (90) Total Wall Balls

    OK. This one cleaned my clock. Ouch. They all "hurt", but this hurt. Constantly amazed at how much "work" can be put into a "short" workout, and how decimated you can feel in a short amount of time.

  • Wall to Wall Workout

    Pre-WOD
    Work Up to a Heavy Set of 3 Back Squats

    WOD - For Time
    -70 Wall Ball Shots (#20/14)
    Shuttle Run
    10 HSPU
    -50 Plyo Push Ups
    Shuttle Run
    10 HSPU
    -30 Jumping Lunges
    Shuttle Run
    10 HSPU

    Lot of time getting solid HSPU reps, not short cutting. Shoulders wrecked that second round of HSPU after push ups. Also, Full depth and height on wall balls, full push up depth and lock out, and good range jumping lunges ... sounds trivial, but makes the difference and yes, sometimes you finish last but it is better than half reps just to make time.

  • Superkids 7-9 v Taito Workout

    -Harjoitellaan etukyykky 5 x 5 (superhidas, kyynärpäät ylhäällä, lihakset "päällä"
    -Pystypunnerrus 5 x 5
    -Vauhtipunnerrus 5 x 5

  • Superkids 10-13v ja Ninjat 14-16v voima Workout

    3 x 20-30 sek dippipito renkailla

    3 x 5-7 dippi nojapuilla

    3 x 20-30 sek pito leanvedon yläasennossa

    3 x 5-7 tiukka leuanveto niin ylös kuin mahdollista

  • 15.3.2019 Masters SM Workout

    Lepoja

  • 20 min for Quality Workout

    20 - 50 DU
    20 - 30 sec Hollow hold
    5-10 kipping pull up
    5 hight Box jump
    10 Band pullaparts

  • The CrossFit Games Open 18.4 Workout

    The CrossFit Games Open 18.4

    In 9 minutes, complete
    21-15-9
    Deadlift 102/70 kg
    HSPU,

    • In the remainder of the time, complete:

    21-15-9
    Deadlift 143/93 kg
    50-ft HS walk (15,2m)

    Time cap 9 min

    Scaled
    DL 61/43 kg and then 83/61 kg
    HR pushups and then bear crawl