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

  • AMRAP 12 Workout

    AMRAP 12
    15 Deadlifts 42,5/30kg
    12 Back Squats
    9 Push Press
    9 Handstand Pushups
    12 Toes-to-bar
    15 Wall Balls

  • 300 Workout

    “300”

    25 kipping pull up/ c2b
    50 deadlift 60/45kg
    50 push up
    50 box jump
    50 floor wipers holding 20/15kg barbell
    50 single arm db clean and press 45/25lbs
    25 kipping pull up/ c2b

    advanced:

    25 stirct c2b
    50 deadlift 60/40kg
    50 push up
    50 box jump
    50 floor wipers holding 60/45kg barbell
    50 single arm db clean and press 45/25lbs
    25 strict c2b

    TC 30min

  • Bench press Strength

    E3m x 5

    3 bench press V.2-3 (80-85%)

    Sarjat huomioiden toistoreservi. Prosentti on suuntaa antava.

  • Back Squat Strength

    Back Squat

    Every 150s x 3

    3 x 5 V.3-4 (2s pysäytys ala-asennossa)

    Huom! Kyykyt ilman kenkiä, jos liikkuvuus riittää!

  • Deadlift Strength

    E3M x 4

    4 deadlift V.1-2 @80-85% 1RM

    Dead stop maassa. Painot huomioiden toistoreservi.

  • Post WOD Workout

    Inverted Row
    5 x every 2 min
    10-13 reps
    __

    • Focus on scapular control and a strong pull position.

  • Kelly Brown Workout

    5 rounds for time of

    ♀ 20-lb. ball to 9 ft., 185-lb. DL, 24-in. box
    ♂ 30-lb. ball to 10 ft., 275-lb. DL, 30-in. box

    On Sept. 15, 2020, CrossFit Kids Seminar Staff Flowmaster Kelly Brown passed away after a courageous five-year battle with ovarian cancer. She was 44.

    Brown is survived by her husband, John, and their two children, a 14-year-old son and 11-year-old daughter.

    Kelly and John started their CrossFit journey in 2006 and opened CrossFit Agoge in 2007. In 2010, she became a member of the CrossFit Kids Seminar Staff.

    An incredible wife, mother, teacher, coach, affiliate owner, and friend, Kelly contributed much to all whose lives she touched. She will be deeply missed by all who had the privilege of knowing her.

  • Seated Behind The Neck Shoulder Press Strength

    3x10 Seated (bench) Shoulder Press Behind Neck
    - Rest as needed

  • "Wiped Clean" Workout

    On the 4:00 x 5 Rounds:
    30 Air Squats
    200m Run (20/15 Cal Row)
    7 Power Clean and Jerks 50/35kg

    • The score is the slowest of the 5 rounds

  • "Cannonball" Workout

    5 Rounds For Time:
    21/15 Calorie Row/ 15/12 Calorie Assault Bike / Ski
    15 Box Jump Overs
    7 Squat Cleans 70/50kg