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

  • Endurance WOD Workout

    For 40 minutes ascend the ladder as far as possible:

    3-6-9-12-15… wall balls
    3-6-9-12-15… KB swings
    1-2-3-4-5… min run/row/ski

    1 min rest between rounds

  • Crossfit 416 Workout

    CrossFit 416 Daily – Tuesday, July 21

    Posted under: Workout of the Day
    Monday’s Whiteboard

    Strength
    Back Squat

    Level 1: 3 x 5+ 5-10lbs from last week

    Level 2:
    3 reps @ 85%, 2 reps @ 87.5%, 1 rep @90%
    3 reps @87.5 2reps @90%, 1 rep @ 92.5%

    WOD
    Complete 4 Rounds for time
    50 x Double unders
    25 x Unbroken Wall Balls(20/14)
    *10 Burpee Penalty for breaking during Wallballs
    *Scale double unders with 25 attempts
    *Score = time+ Burpees

    CoolDown
    60 sec couch stretch
    60 sec laying QL stretch

  • Machine intervals Workout

    4x8min machines , 3min rest between machines

    60s easy/60s fast

    1) echo
    2) row
    3) ski
    4) bike

  • Extra Credit 17-01-2021 Workout

    Resisted Nasal Breathing: 15 breaths.
    +
    - Global Foam Roll pecs x 60s each
    - Biphasic Half-Kneeling Pec Stretch x 60s each side.

  • Omatoimi lämmittely Workout

  • Fuel East - KettleRX Workout

    1. Goblet Squat 10 TRX push up 10 RKC Plank 20s
    2. Kettlebell Swing 10 TRX Row 10 Hollow hold 20s
    3. Goblet clean 10 TRX reverse fly 10 Hollow Bridge 20s
    4. SA Swing 10/ TRX rolling SA Row 10/ Extended plank hops 10

    7 min AMRAP
    1.5 min rest between stations

  • Endurance Workout

    • 30 Min of:
    Assault Bike @ 60-70% MHR

  • The Ghost Workout

    6 Rounds for Total Reps in 23 minutes
    1 minute of Rowing (for calories)
    1 minute of Burpees
    1 minute of Double-Unders
    1 minute Rest

  • HOME WORKOUT 260520 #3 Workout

    BOULDER SHOULDERS

    3x15 Front raise
    3x15 Lateral raise
    3x15 Upright row
    After each set 15 Hollow rocks, then rest for 1min.

    Käytä jotain painona...lastaa vaikka reppuun tai muovikassiin jotain. Painoa ei tarvitse olla paljoa!

  • VKO48 Treeni 3 Workout

    60min PK-vauhtinen soutu / pyörä

    *kolmen minuutin välein voimisteluharjoittelua vuorokierroksin
    A) Kippi / Kippileuka x 5-10 toistoa + 10 istumaannousua lisäpainolla
    B) Käsilläseisonnassa tai lankussa painonsiirto / shoulder tap x 20 + 20 heel touches