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

  • Front Squat Strength

    Front Squat 3x10
    - spend extra time on rack position mobility -

    superset with

    extended crab x30s (focus on external rotation of shoulders - chest and shoulder stretch - work towards full hip extension)

    and

    Reverse DB fly x 12

    3 min sets
    20 minutes

  • Sprint + Row + Ski Workout

    5 min dynamic warmup and 2 warm up sets of:
    0.02mile sprint on curve @70% then 90% effort

    THEN

    3 sets of:
    0.03m sprint on curve (record fastest speed)
    and
    8-10pulls on rower (record highest wattage)
    and
    8-10pulls on ski erg (record highest wattage)

    score= (speedx100) + wattage + wattage

    22mins

  • Core Workout

    3x:
    10x hollow rock
    10sec hollow rock hold
    10x V- up
    20sec rest

  • 12min AMRAP Workout

    12min AMRAP of...

    10 hang power cleans
    10 overhead squats
    10 burpees

    RX: 45/30kg

  • 21.05.2015 Workout

    In teams of two, AMRAP in 8 minutes of:
    60 Double unders
    Max effort clean 70/50kg.

    Partner one will start with the double unders and partner two will start with the cleans and perform as many cleans as he/she can during the time it takes for partner one to finish the set amount of double unders. After this there’s a change of turns, partner two starts with the DU’s and partner one continues with the cleans.

    The score is total number of cleans performed by team.

  • KB-skills Workout

    clean and jerk
    snatch
    turkish get up

  • Open 15.4 Workout

    Open 15.4

  • Painonnosto; Snatch 2RM Strength

    Technique drills, working up to a two rep max weight.

  • The Silppuri Workout

    40 Front Squat (from floor) @ 45kg/65kg
    40 Strict Chin-ups
    40 Alternating Pistols
    40 Alternating DB Snatches 35lbs/50lbs
    80 Burpees
    4 x stairs / 1.6km Run

    Record time, scaling and other details.

    'The Silppuri' commemorates Silja S achieving 500 workouts at CrossFit Central Helsinki.

  • WOD 19.1 Workout

    3 rounds for time
    20 unbroken wallballs
    10 target burpees
    1 min rest