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

  • rest day Workout

    Openin mukainen teku klo 11

  • Extra Credit 30-05-2019 Workout

    Glute Ham Raises: 4 x 8. Rest 90s.
    OR
    Single Leg Barbell RDLs: 4 x 6 ea. Rest 90s.
    – light weight

  • Superkids 10-13 v WOD Workout

    1 round

    100 m DB bearwalk
    40 toes to bar
    30 ring row

  • 3-13-17 Workout

    Strength
    Posterior
    5-5-3-3-3-1-1-1-1-
    Close Grip Bench Press

    Metcon
    Open 17.3
    Prior to 8:00, complete:
    3 rounds of:
    6 jumping chin-over-bar pull-ups
    6 squat snatches, 45/35 lb.
    Then, 3 rounds of:
    7 jumping chin-over-bar pull-ups
    5 squat snatches, 75/55 lb.
    *Prior to 12:00, complete 3 rounds of:
    8 jumping chin-over-bar pull-ups
    4 squat snatches, 95/65 lb.
    *Prior to 16:00, complete 3 rounds of:
    9 jumping chin-over-bar pull-ups
    3 squat snatches, 115/75 lb.
    *Prior to 20:00, complete 3 rounds of:
    10 jumping chin-over-bar pull-ups
    2 squat snatches, 135/95 lb.
    Prior to 24:00, complete 3 rounds of:
    11 jumping chin-over-bar pull-ups
    1 squat snatch, 155/105 lb.

    *If all reps are completed, time cap extends by 4 minutes.

    Note: Squat snatches or power snatches with overhead squats permitted.

  • Pow town CF front squats and MU Workout

    Warm-up
    4mins of......

    10 lunges
    10/7 cals
    Metcon (AMRAP - Rounds and Reps)
    20min amrap

    3 power cleans Rx 135/95
    6 front squats Rx 135/95
    9 lbob
    12 air squats

                      5mins rest

    Metcon (Time)
    20min cap

    10 bar mu
    10 front squats Rx 185/135
    30/21 cals
    8 bar mu
    8 front squats Rx 185/135
    24/18 cals
    6 bar mu
    6 front squats Rx 185/135
    18/14 cals
    4 bar mu
    4 front squats Rx 185/135
    12/9 cals
    2 bar mu
    2 front squats Rx 185/135
    6/4 cals

  • Invictus May 5 2014 Strength

    Total 90min

    BMU practice for 20min, 7 sets
    A.
    Three rounds for time of:
    50 Double-Unders
    12 Alternating Pistols

    B.
    Eight sets of:
    Snatch x 1.1
    (rest 10 seconds between singles)
    Rest as needed between sets.
    > Vaihdettu tempaus samoille jaloille, tempaus
    C.
    Back Squat @ 30X0
    *Set 1 – 5 reps @ 75%
    *Set 2 – 3 reps @ 80%
    *Set 3 – 1 rep @ 85%
    *Set 4 – 5 reps @ 80%
    *Set 5 – 3 reps @ 85%
    *Set 6 – 1 rep @ 90%
    *Set 7 – 5 reps @ 85%
    *Set 8 – 3 reps @ 90%
    *Set 9 – 1 rep @ 95%
    Rest as needed between sets.

  • Friday 15th March Workout

    CrossFit Open 19.4!!!

  • Back Squat Strength

    6 Reps @ 72%
    4 Reps @ 77%
    2 Reps @ 82%
    3' rest
    6 Reps @ 74%
    4 Reps @ 79%
    2 Reps @ 84%
    3' rest
    6 Reps @ 76%
    4 Reps @ 81%
    2 Reps @ 86%

  • Accessory wod Workout

    5 sets:

    10 Tempo Squat press outs @ 3211 https://vimeo.com/155587996

    50ft (25 forwards + 25 backwards) stiff legged bear crawl with a band around your wrists

    50ft (25 forwards + 25 backwards) side steps with a band around your knees

  • Runday Funday!!! Workout

    3 x 800m (moderate pace)
    Rest 3 mins
    3 x 400m (faster pace)
    Rest 3 mins
    3 x 200m (fast pace)
    Rest 3 mins
    3 x 100m (fast pace)