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

  • Heavu new year 2017 Workout

    Team work, 4 people on team

    Row 6000m
    Burpee x 220 (1,2,3,4,5,6,7,8,9,10)
    Dead lift 20.000kg
    T2B x 200
    Back squat 15.000kg
    Wall ball x 400
    Shoulder to overhead 8500kg
    Box jump x 400

  • May 1st Chipper Workout

    Warm Up:
    - Dumpster Run
    - Leg Swing (Front, Side)
    - 20 Mountain Climber
    - 10 Push Ups
    - Hip Raises (10 double, single leg both sides)

    Strength / Skill:
    3x3 Clean

    WOD - For Time:
    - 1K Row
    - 50 Wall Balls (20,14)
    - 40 Burpees
    - 30 T2B
    - 20 Hang Clean (135,95)

    Been a while, the old man got to RX one!

  • Mon 18.2. Workout

    High box jumps (15min)

    30minutes:
    1min row
    1min skierg

  • Gimnasztika Workout

    HSPU

    warm up:
    classic gymnastic
    ZOO walk "talicska"
    3*5 push up

    Headstand progression
    with 10 workout

  • OnRamp / Day 3 08.11.2013 Workout

    3 rounds - couple

    Row 200m
    Skip rope 100
    Thrusters 20kg 20

    Time: 16:04

  • 7.8.2017 Ma Jatkoryhmä Bench Max Effort Workout

    Lattiapenkki max1 (pikkusormet merkeissä) + päälle 1x5-8
    Dippi 5x6-10
    Face Pull 100 toistoa
    Hauberia :) 100 toistoa

  • 17.8.2017 Workout

    Lepo/väliin jäänyt harjoitus.

  • CrossFit Rush Workout

    A,
    4 x 3 min / 2 min rest easy Row/ bike. During rest row/bike for two minutes at light pace between each piece.
    Goal : over 750/700m in each 3 mins

    B,

    AMRAP 12 mins
    1 round of “Mary”
    5 HSPU Kipping
    10 Pistols (alternating legs)
    15 Pull ups
    1 round of “DT”@60/40kg
    12 DL
    9 HPC
    6 Push Jerk

  • Winter War 2018 Q #2 Workout

    LAJI 2 ALKAA
    5 min AMRAP
    Seinäpalloheitto: 4-8-12-16…
    Varpaat tankoon: 2-4-6-8… (Skaalattu, kantapäät lantion yläpuolelle)

    LAJI 3
    4 MIN AHAP
    Tankokompleksi:
    1 x Rinnalleveto
    1 x Rinnalleveto riipusta
    1 x Ylöstyöntö

    LAJI 2 JATKUU
    5 MIN AMRAP
    Seinäpalloheitto : …16-20-24-28…
    Varpaat tankoon: …8-10-12-14… (Skaalattu, kantapäät lantion yläpuolelle)

  • TTP Workout

    Weekly breakdown
    Monday – CF – Weightlifting, Gymnastics tempo
    Tuesday – Aerobic Power Intervals – Strength Aerobic method
    Wednesday – Restoration (Cardiac output)
    Thursday – Weightlifting, gymnastics strength – HRI (High Resistance Intervals)
    Friday – Aerobic Power Intervals – Weightlifting, Strength Aerobic method
    Saturday – Cardiac Output – EMOM, Gymnastics skill
    Sunday – Restoration

    Notice – Thursday HRI (session #2) is hill sprints. Scaling options on the day if no hill accessible.

    Monday

    Mob #1

    A. Shoulder – Internal rotation

    B. Ankle – Against wall

    C. Hip – flexion

    Session #1 – CF

    A. Practise Roll to Handstand on rings

    B. Practise your triple unders

    Carl Paoli & Jami Tikkanen – Triple Under Progressions from Alex Haines on Vimeo.

    B. Three rounds for time of:

    500 meter Row
    12 Overhead squats 60/40kg (135/95lbs)
    50 Double-unders

    Post time to comments

    Mob #2

    A. Shoulder – Internal rotation

    B. Thoracic spine

    C. Hip – Extension

    Session #2 – Weightlifting + Gymnastics (Tempo method)

    A. SDL + Hang Snatch (above knee) + Overhead Squat – 6 x (1+1+2) @ 60% and above
    - 3sec pause/squat

    B. Tempo Gymnastics (Superset – alternate between B1 and B2)
    B1. Ring push up – 3 − 5 x 8 − 10, Tempo 2020 (2 seconds down : 0 pause : 2 seconds up : 0 pause), rest precisely 40 seconds before ring row

    B2. Ring row – 3 − 5 x 8 − 10, Tempo 2020 (2 seconds up : 0 pause : 2 seconds down : 0 pause), rest precisely 40 seconds before ring push up
    - Make sure to pull low on the B2
    - Make sure to initiate with shoulder forward first on the B1, thumb turned out with locked elbows at top