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

  • Conditioning Workout

    6 min on / 3 min off x 4

    Set 1:
    200m run
    8/8 DB hang snatch
    10 DB goblet rev.lunge

    Set 2:
    12/9 cal row
    6 burpee over rower
    12 KB swing

  • 20.4.2024 Juoksu Workout

    10 minuuttia hölkkää / reipasta kävelyä

    1 minuutti juoksua / 2 minuuttia kävelyä, toista 7 kertaa

  • WOD Workout

    RX
    800m Run
    15 Deadlifts (125/85kg)
    -Rest 2:00-
    600m Run
    20 Deadlifts (100/70)
    -Rest 2:00-
    400m Run
    25 Deadlifts (85/60)

    SCALED
    FOR TIME
    800m Run
    15 Deadlifts (Challenging, 3sets)
    -Rest 2:00-
    600m Run
    20 Deadlifts (moderate, 2-4 sets)
    -Rest 2:00-
    400m Run
    25 Deadlifts (lightish, 3-5 sets)

    Timecap: 20:00
    RPE: 8

  • Tuesday 5th April 2016 Strength

    strength

    Bench Press x 3 x 5 @ 70%

  • Saturday Smash Workout

    Saturday Smash:

    ""In teams of three, 2 x AMRAP 20"

    1) max calories row, 30 Db/ Kb snatch + 30 box over
    2) max calories bike, 30 thruster + 30 sit up

    4min rest between amraps

  • RestDay! Workout

    8:00 Snatch Technique
    9:00 Basic Endurance CrossFit

    16:00 Mobility
    17:00 Basic Endurance CrossFit
    18:00 Kipping Movement Technique
    19:00 Basic Endurance CrossFit

    ...Next Deload...

  • MPF Workout

    AMRAP 9 spine
    10 segmental cat/cow
    5-10 seated thoracic extension
    5+5 sidelying thoracic rotation

    AMRAP 9 hip
    45sec hip 90/90+ lean + lift
    5+5 straight leg lift over box
    5-10 single leg glute raise
    10 deep squat + calf raise

    AMRAP 9 shoulder
    5+5+5+5 prone shoulder rotations
    10+10 shoulder rotations supine
    10 prone shoulder extensions with stick
    45sec wrist flexion, extension & biceps curl

    AMRAP 5 neck
    30s quadruped neck car
    10-20 neck curls

  • As many rounds as possible in 10 minutes of Workout

    10 thrusters (37,5/52,5 kg)
    10 power snatches

    Scaled WOD
    As many rounds as possible in 10 minutes of:
    7 thrusters
    7 hang power snatches

  • OLY: Clean & jerk Strength

    6 x 3 squat cleans + 1 split jerk @80 % / tough but doable weight.

    Rest 90 s - 2 min

  • WOD Workout

    Buy in:
    120 total Meter Single Arm OH Carry @24/16kg (60 Meters each side)
    Then,
    3 Rounds of:
    25 Push-ups
    10 Strict Chin-ups
    Then,
    120 total Meter Single Arm OH Carry @24/16kg (60 Meters each side)

    Rx+: 30 Hand Release Push-ups, 15-20 Strict Pull-ups
    TIME CAP = 16:00.

    OPTIONAL COOL DOWN
    2-3 SETS FOR QUALITY
    5/5 Sciatic Nerve Floss
    10/10 Banded Ankle Distractions
    20 Alt. Deadbugs
    -Rest as Needed b/t Sets-