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

  • Math Workout

    Get your geek on! (Play Missy Elliot)

    *You have to finish 3 rounds of 10 reps each plus 3 sets of curve and ski before you can freestyle. Once you are done the 3 rounds you can pick and choose your exercises/reps

    Push Up= 2 points
    KB Swing (35/55)= 3 points
    Box Jumps (20/24)= 4 points
    Thruster (20/30)= 5 points
    Every 0.08 Curve= multiply final score by 2.6
    Every 200m Ski= multiply final score by 1.8

    Every water break= -500points
    Every Shoelace tie= Divide total score by 3!

    Show your work

    28min amrap

    35min circuit

  • Open 16.5 Workout

    Crossfit Games Open Workout 16.5.

    RX:
    21-18-15-12-9-6-3 reps for time of:
    Thrusters 43/29 kg
    Bar-Facing-Burpees

    *

    Scaled:
    21-18-15-12-9-6-3 reps for time of:
    Thrusters 29/20 kg
    Bar-Facing-Burpees

  • Tiistai 27.12.2016 - Snatch doubles Strength

    Heavy snatch double.

  • Strength Four (DoubleDown) Strength

    Remember! Last set is MAX reps to your limits regardless of rep count!
    BB Strict Press 4x8 (one re-rack allowed if form stays perfect)
    2x DB or KB Romanian Deadlift 4x8 (2-3sec lowering negative)
    Weighted Hollow Holds 30-45sec (weight plate or balls) (optional flutter kicks)
    3:30min
    18

  • Omenoilla on ydin, puilla runko 10min Workout

    Omenoilla on ydin, puilla runko
    10min

    30s kuollut koppakuoriainen
    30 venäläinen kierre
    10 istumaannousu levypainon kanssa

  • Shoulder Griddle Strength 2 Workout

    STRADDLE PLANCHE:

    *Scapular shrug
    Use following template
    3x3r, 5x3r, 3x6r
    4x6r, 4x9r, 5x9r
    4x12r, 4x15r, 5x15r

    *Forearm plank
    *Plank
    Use following template
    3x12s/r, 5x12s/r, 3x24s/r
    4x24s/r, 4x36s/r, 5x36s/r
    4x48s/r, 4x60s/r, 5x60s/r

    *Single arm plank
    Use following template
    3x6r, 5x6r, 3x12r
    4x12r, 4x18r, 5x18r
    4x24, 4x30r, 5x30r

    HOLLOW BACK PRESS:

    *Incline push up
    *Push up
    Use following template:
    3x3r, 5x3r, 3x6r
    4x6r, 4x9r, 5x9r
    4x12r, 4x15r, 5x15r

    *Pseudo planche push up
    Use following template:
    3x2r, 5x2r, 3x4r
    4x4r, 4x6r, 5x6r
    4x8r, 4x10r, 5x10r

    Perform all progressions with coupled mobility exercise.
    For Quality

  • Sept Strength 2 Strength

    Skill Development Week

    3 Minute False grip demo and false grip holds

    Inverted Ring Row 4 x 6
    BB Bent Over Row (pronated grip) 4 x 8
    Inverted Ring Row 4 x 6

    Partner 1 does all three then parter 2 does all three.
    Non Rowing partner is to complete 5 front steps per side +

    4 min sets

    *Front Step, first progression to front kick through. Foot steps to outside of hand. Hand lifts into guard

    25 minutes

  • Midline work Workout

    3 rounds:
    10 Weighted Sit up
    60-90s. Hoover hold
    20 Ab twist (with plate)

  • Partner WOD Workout

    AMRAP 20min:

    3 SDHP (50/35)
    6 Burpee
    9 Wallball (20/14)

  • WOD 30.3 Workout

    4 rounds for time
    15 burpees
    20 unbroken wallballs
    10 box jumps