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

  • Superkids 10-13 v Taito Workout

    *Valakyykky 3 x 5

    *Tempaus sylistä ja riipusta 5 x 2+1

  • Cluster Strength

    In 10-15 minutes window do:
    6-10 sets of 1-2 clusters.

  • Michael Workout

    Three rounds of:
    Run 800 meters
    50 Back Extensions
    50 Sit-ups

  • MELT FRASER Workout

    For time

  • CrossFit Journal Fitness Test #2 Workout

    Pre-WOD:
    - Find 1 round max Back Squat (185#)
    - Find 1 round max Clean and Jerk (175#)

    WOD:
    Test #2
    Maximum Weight:
    15 Unbroken Clean & Jerks (115#)

    *There is no time limit but the weight cannot be rested on the ground. Resting at the hang, rack or overhead is OK. At the ground, the athlete must touch and go. Score is weight used for the 15 reps (ex. 135 lbs.)

    Scoring Chart:

    Test 2 Clean & Jerk - Men
    (4 Points) 115lbs - 135lbs
    (8 Points) 135lbs - 159lbs
    (12 Points) 160lbs - 189lbs
    (16 Points) 190lbs - 224lbs
    (20 Points) 225lbs+

    Test 2 Clean & Jerk - Women
    (4 Points) 75lbs - 85lbs
    (8 Points) 86lbs - 103lbs
    (12 Points) 104lbs - 122lbs
    (16 Points) 123lbs - 145lbs
    (20 Points) 146lbs+

    Post: 1 attempt max time Plank (3min, 5 sec)

  • Käsilläkävely V.1.0 Workout

    Complete:
    - 5 minutes general wrist warm-up with 4 position wrist rocks
    - 3 x 10 palm push-ups
    - 3 x 10 extensor push-ups

    3 rounds:
    - 10 wall assisted kick to split leg handstand
    - 20 wall assisted handstand shoulder shrugs
    - 20 alternating, slow and controlled handstand shoulder taps

  • Invictus May 2&3 2014 Strength

    Total 105min

    BMU practice for 20min

    B.
    Take 15-20 minutes to build to today’s heavy Clean & Jerk.

    C.
    Bench Press @ 30X0
    *Set 1 – 5 reps @ 60% of 1-RM
    *Set 2 – 3 reps @ 75%
    *Set 3 – 1 rep @ 85%
    *Set 4 – 3 reps @ 80%
    *Set 5 – 3 reps @ 85%
    *Set 6 – 2 reps @ 90%
    *Set 7 – 5 reps @ 80%
    *Set 8 – 5 reps @ 80%
    *Set 9 – 5 reps @ 80%
    *Set 10 – 5 reps @ 80%
    Rest exactly 2 minutes between sets.

    D.
    Front Squat
    *Set 1 – 3 reps @ 70%
    *Set 2 – 3 reps @ 80%
    *Set 3 – 2 reps @ 85%
    *Set 4 – 1 rep @ 90%
    *Set 5 – 1 rep @ 90-95%
    *Set 6 – 2 reps @ 90%
    *Set 7 – 4 reps @ 85%
    Rest as needed between sets.

    E.
    1000m row

  • CFKN nuoret Workout

    Alkulämmittely ja mobility

    Harjoitellaan kk heilautusta

    Otm 8
    4-8 kk heilautus
    20-30s punnerruspito

    5min amrap
    40m Viivajuoksu
    +1 burpee /kierros

    Loppuvenyttelyt

  • Monday September 15 Workout

    4x10 Back Squat

    WOD:
    4 Rounds of the following
    - 400M Run
    - 50 Air Squats

    Post:
    3x1Min Plank

  • For Quality 5 Kierrosta Workout

    5x ojennus renkailla
    10x ass arch
    5x rengas punnerrus