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

  • Extra Credit 05-06-2021 Workout

    Banded Y-T-A-T: Accumulate 50 total reps.
    +
    - Worlds Greatest Stretch x 10 reps each side
    - Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

  • NCFIT METCON Workout

    WORKOUT
    EMOM x 15 MINUTES
    MIN 1 - :50 Cardio of Choice*
    MIN 2 - :50 Max Sit-Ups**
    MIN 3 - :30 Max Dips into Max Top of Dip Hold**

    Run / Row / Ski / Bike / Jump Rope...athlete may alternate Cardio of Choice throughout workout.
    **Weighted Sit-Up Optional
    *    *Strict Dips Optional

    (No Measure)

  • Open Gym Workout

    3rds
    Pc

  • E2MOM 28’ Workout

    1 : => 9/6 Cal Row

        =&gt; 7 <a href='/journal/movements/1689'>Burpees</a> over the Erg

    2 : => 20 Air Squat

        =&gt; 20 <a href='/journal/movements/874'>DB Snatch</a> 22.5/15 kg Rx

  • Painonnosto, tempaus x 2 Strength

    Find snatch 2 RM

  • Hard routine Workout

    130 min
    Warm up for 15 min

    1.Gymnastics
    A. Butterfly pull up practice for 20 min
    - Drills
    - 25 bfly

    B. Every 2 min for 4 rounds each:
    1) Tough set of Pull ups (Butterfly) + Easy bike - 4 x 10
    B) Tough set of Toes to bar + Easy Ski - 4 x 10

    2.Strength
    A. 4 sets:
    3 Back squats (Build to heavy)
    3 Depth jumps
    - Rest as needed

    3.Metcon
    A. 0:00-06:00
    3-6-9-12-15...
    Kipping HSPU > abmat
    30 Double unders after each set
    Reps: 14 HSPU @ round 15

    06:00-10:00: Rest

    B. 10:00-->
    For time:
    15 Thrusters 40/30kg
    15 Power snatches 50/35 > power cleans 45 kg
    15 Power cleans 60/40 > deadlifts 70 kg
    Time: 3.29

    4.Core
    A. Accumulate 40 evil wheels
    - 4 x 10

    B. Accumulate 50/side side plank raises
    - 5 x 10+10

  • Invictius 2.4.2020 Workout

    Complete at 75-80% effort for 30 minutes:
    30 Seconds of Shoulder Taps from Plank
    30 Seconds of Mountain Climbers
    30 seconds of Standing Ground to Sky Reaches
    30 Seconds of Air Squats
    30 Seconds of Single-Leg Balance (Left Leg)
    30 Seconds of Single-Leg Balance (Right Leg)

  • RestDay! Workout

    7:00 Overhead squat + Metcon
    8:00 Basic Endurance CrossFit
    9:00 Voimistelu

    16:00 Accessory
    17:00 Voimistelu
    18:00 Overhead squat + Metcon
    19:00 Mobility, for overhead position
    20:00 Basic Endurance CrossFit

  • accessory gymnastic Workout

    5 x 12

    Sphinx Push-up https://vimeo.com/178422998

  • Cf East Turku 6.8.2013. Workout

    burpee 1min
    1min rest
    du 3min
    1min rest
    4 min me 2 box + 2 push ups
    4 box + 4 push ups,, 6+6,,,

    post total reps for score