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

  • Open 22.2 Workout

    1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of

    Deadlifts
    Bar-facing burpees

    ♀ 155 lb ♂ 225 lb

    Time cap 10 minutes

    Visit the CrossFit Games website for all versions of the workout.

  • EMOM 12 Workout

    1) 8 Kipping / Butterfly Pull-Up
    2) 10 Alt. Pistol
    3) 10 Burpee

  • High hang snatch doubles Strength

    High hang snatch doubles

  • Push press 3 x 5 Strength

    In 15min

    push press 3 x 5

  • Pistol squats Strength

    3x5/5 alternating legs

  • Split Jerk Strength

    6 x every 3 min
    5 reps @ 65-70% of 3 RM

    Goal & Intensity
    -Build overhead strength and stability.
    -Improve footwork and consistency in the split jerk.
    -Moderate weight with multiple reps per set.
    -Each lift should feel controlled and repeatable.
    RPE 6–7.
    -You should finish each set with good control.

    Coach’s Tip

    Stay balanced in the dip and drive straight up.
    Stabilize in the split before recovering.

  • Return of the Triangle Workout

    40 Min EMOM
    1. 15/12 Cal Row
    2. 15 Wall Balls
    3. 15/12 Cal bike
    4. Rest

    Week 1 of this! Work should be done 30-40 secs. Please reset machines and don't keep the next group waiting! Scale if needed as we will increase volume weekly.

    Post total reps

  • EMOM x 10 Strength

    EMOM x 10

    5x2 power clean
    5x1 power clean

  • Winter War 2017 Qualifier 3 Workout

    AIKAA VASTAAN (25MIN AIKARAJA)

    10 Tempaus kyykyn kautta 50kg/35kg
    2 kierrosta
    5 Rinta tankoon leuanveto
    5 Käsinseisontapunnerrus
    10 Yhden jalan kyykky (vuorotellen)

    8 Tempaus kyykyn kautta 60kg/40kg
    2 kierrosta
    5 Rinta tankoon leuanveto
    5 Käsinseisontapunnerrus
    10 Yhden jalan kyykky (vuorotellen)

    6 Tempaus kyykyn kautta 70kg/45kg
    2 kierrosta
    5 Rinta tankoon leuanveto
    5 Käsinseisontapunnerrus
    10 Yhden jalan kyykky (vuorotellen)

    4 Tempaus kyykyn kautta 80kg/50kg
    2 kierrosta
    5 Rinta tankoon leuanveto
    5 Käsinseisontapunnerrus
    10 Yhden jalan kyykky (vuorotellen)

    2 Tempaus kyykyn kautta 90kg/55kg
    2 kierrosta
    5 Rinta tankoon leuanveto
    5 Käsinseisontapunnerrus
    10 Yhden jalan kyykky (vuorotellen)

    https://vimeo.com/195422343

  • Skills (Handstand / HS Walk) 4. Workout

    Skill Practice:
    -Kick Up 2 HS against wall
    -Balance w/ a pair
    -Arch to hollow facing wall
    -One leg on box and weight shifting
    -Shoulder tapping
    -Walk against wall
    -Free Walk
    -Headstand - HS Walk - Headstand