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

  • 23042018 Workout

    4 Round for time
    400 m RUN
    21 KTB SWING @24/16
    12 BURPEES BOX OVER @ 60/50 cm
    60 DU/ 120 SU

    Time cap: 21’

  • Kipparit Workout

    Alkulämppä: kivi sakset paperi

    Mobility

    Voima
    Takakyykky
    3x4-6

    WOD

    15min AMRAP kahdessa tiimissä, 1 tekee kerrallaan

    20 Thrusteria
    20 Cal
    20 Seinäkävelyä
    20 Pallo maasta olalle

  • Superkids 10-13 v WOD Workout

    5 kierrosta

    10 m vala-askelkyykkykävely (toinen käsi ylhäällä, toinen alhaalla)
    7 toes to bar

  • Superkids 7-9 v Taito Workout

    -Hollowpito
    -Mittarimatopito
    -PEP
    -Käsilläseisonta

    -Skinthecat
    -Rengaspidot 3 x 5-10 sekunttia

  • Superkids 7-9v WOD Workout

    3 x

    7 valakyykkyä, hitaasti alas ! (keppi/kevyt paino)
    7 mittarimatoa

  • 10 min emom Strength

    1 clean pull + 2 hang power cleans

  • 1. Conditioning Workout

    AMRAP 4:
    27 Calorie Row
    21 Power Cleans (135/95)
    15 Burpee Box Jump Overs (24/20)

    Rest 4:00

    AMRAP 4:
    27 Calorie Row
    21 Power Cleans (115/80)
    15 Burpee Box Jump Overs (24/20)

    Rest 4:00

    AMRAP 4:
    27 Calorie Row
    21 Power Cleans (95/65)
    15 Burpee Box Jump Overs (24/20)

  • Muscle & Power, YV2 Strength

    Barbell high pull 3x15 reps

  • Superkids 7-9 v Taito Workout

    Harjoitellaan:

    Valakyykky 5 x 3

    Maastaveto tekniikka 5 x 5

  • CrossFit Journal Fitness Test #3 Workout

    CrossFit Journal Fitness Test #3:
    - Tabata Squats
    - 30 Sec Rest Before 4Min Clock

    - 4Min Max MUs (Mod:Pull ups + Ring Dips total reps)
    Note: Count lowest round of air squats completed during tabata clock. Modification of pull ups and ring dips; equal reps of each movement is target. Example, 5 pull ups, 5 ring dips ... repeat as many rounds in that 4Min.

    Birthday WOD - "Sandy" For Time:
    Craig Sandy 26 years old
    - 26Cal Air Dyne
    - 26 T2B
    - 26 Burpees

    Completed minimum 15 air squats through all 8 rounds of tabata. Completed 40 reps, 20 pullups + 20 ring dips during 4min clock. Forgot to hit "start" on airdyne, and rode about 30 seconds before realizing that, so legs were toast when I actually started the cal clock. All T2B and burpees, well they smoked my arse! made it through, TGIF! Citius, Altius, Fortius!