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

  • Gymnastics 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

  • Rest day Workout

    Rest up

  • DigiComp Workout #4 Workout

    DigiComp Workout #4
    5 min. Cap
    Ascending Ladder
    2, 4, 6, 8, 10, 12, 14, 16, 18, 20
    Double Unders
    Pullups
    Start with 2 Double Unders then 2 Pullups, 4 Double Unders then 4 Pullups...etc.
    If you get through the 20's, start over again at the 2's
    Score is total reps so please keep count carefully.
    Points of performance
    Double Unders: Rope must pass under feet twice during jump for rep to count. (please refer to CrossFit Games Double Unders Standards Video online if you are unclear what a Double Under is).
    Pullups: Athlete must start at full extension, full hang, with feet off the ground. The rep is counted once chin goes above the bar. (Kipping, Butterfly, and Strict are all allowed as long as chin is clearly over the bar at the top of the rep).
    Scale option for 9U and 11U only
    Ratio is 10:1 for each movement.
    10 singles per 1 Double Under
    5 Jumping Pullups per 1 Pullup

  • Gymnastic strength Workout

    • For Time:
    Strict Ring Dips 30/20 reps
    2:00 rest
    Kipping Ring Dips 40/30 reps
    2:00 rest
    Standard Push Ups 50/40 reps

  • Täyspunnerrus niskalta tempausotteella, 5x5 Strength

    vitosmaksimi - 5kg

  • Kulmasoutu tangolla Workout

    2-3 sets of max number of reps

  • ALK: alkulämmot Workout

    5min: ankkakävely, karhukävely, valakävely
    10min: valakyykky kepillä ja tangolla
    10min: alemeno NT (niskan taka) rauhallinen koppi tangon rytmiharjoittelu
    10min: voimtempaus syistä, ilman potkua

  • Workout 14.3 Workout

    Complete as many reps as possible in 8 minutes of:
    135-lb. deadlifts, 10 reps
    15 box jumps, 24-inch
    185-lb. deadlifts, 15 reps
    15 box jumps, 24-inch
    225-lb. deadlifts, 20 reps
    15 box jumps, 24-inch
    275-lb. deadlifts, 25 reps
    15 box jumps, 24-inch
    315-lb. deadlifts, 30 reps
    15 box jumps, 24-inch
    365-lb. deadlifts, 35 reps
    15 box jumps, 24-inch

  • Legday Workout

    Superkids:

    3-5 rounds

    On trainer’s slow count –
    10 PVC back squats
    10 PVC overhead squats
    10 PVC front squats
    20 broad jumps

    Ninjat

    3 kierrosta

    10 valakyykkyä
    10 askelkyykkyä
    10 takakyykkyä
    10 etukyykkyä
    20 pituushyppyä

    20/15 kg

    2 min tauko

  • Conditioning Workout

    For time:
    ”Isabel”
    30 Power Snatches (60, 30kg)