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

  • HERO: PAUL Workout

    We are going to do the Hero workout posted at www.crossfit.com on 24 April, 2010 called “Paul”.

    Paul John Rizzo Domenic Sciullo II
    Pittsburgh Police Officer Paul John Rizzo Domenic Sciullo II, 36, was shot and killed in the line of duty while responding to a domestic disturbance call on April 4, 2009. He was engaged to be married with Lisa Esposito.

    The idea is that you give of yourself in honor of someone. You put your own suffering aside in honor of someone else’s suffering. Do your workout in the spirit of CrossFit’s Hero workouts, but be absolutely safe. Here are your scaling options:

    As Rx’d:
    “Paul”

    Five rounds for time of:
    50 Double unders
    35 Knees to elbows
    185/135 pound Overhead walk, 20 yards (84kg/61kg)

    Cut-off 35min.

    Scaled Version A
    5 rnds:
    50 double unders
    35 knees to elbows
    Any appropriate weight 20yd overhead walk

    Scaled Version B:
    5rnds:
    30 double unders
    20 knees to elbows
    Any appropriate weight over 20 yd head walk

    Scaled Version C:
    Determine with your trainer what is appropriate for you.

    The overhead walk means, put the weight up overhead, lock it out and walk. Please think ahead of time which version is appropriate for you.

  • Interval Row 30min Workout

    1min work, 1min rest. For 30min! Go hard!

  • Axel Workout

    5 Rounds of:
    500m Row
    20 Burpees

  • FRAN Workout

    21-15-9
    Thrusters @ 42,5/30kg
    Pull Ups

  • Voimistelupäivä Workout

    SKILL -osuus:
    MU -progressioita

    WOD:
    - jalkojen nosto roikussa 90 astetta x 10, pito 10 sek yläasennossa
    - abmat situp x 10, pito 10 sek yläasennossa
    - hollow pito x 10, pito 10 sek yläasennossa
    3 kierrosta

  • thrusters & front rack walking lunges Workout

    8min AMRAP

    thrusters 3-6-9-12-15,,, @ 45/30kg
    front rack walking lunges x 8 @ 45/30kg

  • Silta-progressiota Workout

    Harjoitellaan siltaa

  • 25,20,15,10,5 x Squat, Russian Swing Workout

    Record any details.

  • 5min AMRAP x 3 Workout

    WOD:
    3 x 5 min AMRAP, amrappien välissä lepo 5min.
    Tehdään pareittain (toinen suorittaa toinen laskee)

    AMRAP 1. DU x10, thruster 20/30kg x10,
    AMRAP 2. Abmat situp x 10, rive 30/40kg x 10
    AMRAP 3. burpee x 10, pullup x 10

  • 20 min AMRAP Workout

    20 Double Unders
    Russian Swings 10 - 15 - 20 - 25...
    20 Double Unders
    Sit Ups 10 - 15 - 20 - 25...