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

  • Workout Workout

    • 20 Minute AMRAP:

    • Shuttle Run x 50 meters (outside door to dumpster and back)
    • Box Step-Up x 5/leg @ 24/20 inches
    • 10 Cal. Row/Ski-Erg/Airdyne/100 meter Run
    • 1-Arm Alternating DB Snatch x 5/arm @ 35/25 lbs.

    • Important - This is our workout of the week where we are striving to get a good sweat going and leave the gym feeling good and ready to attack the Crossfit Open workout tomorrow. That is why the step-ups are without weight and the DB Snatches are light. We are striving to pick a steady pace from the start that we can maintain for the duration of the 20 minutes. Your goal with this is to stay continually moving. If you have to stop and rest repeatedly, you went too hard from the start. Pick a pace and maintain it. Again, just like the previous two Thursdays, you SHOULD NOT be laid out on the floor, completely exhausted after this. Enjoy today and rest up for Crossfit Open Workout 17.4 tomorrow!

  • Technic 10/2017 Workout

    3 Rounds of
    7 Clean & Jerks 70/50kg
    14 Pullups

  • Sprintervals Workout

    1x 0.04
    1x 0.08
    3x 0.12

    after every run leopard crawl ~15ft

    1:5 work to rest

    15mins

    Time your fastest 0.12 run. Bonus sets if extra time

  • 010317 Workout

    EMOMx10
    5 Front Sqauts for max load
    10 HSPU - do as many as possible strict

  • VOIMA/TEKNIIKKA Strength

    Clean and Jerk
    1 rep Max

  • VOIMA/TEKNIIKKA Strength

    Snatch
    1 rep Max

  • 200217 Workout

    Conditioning
    1,000m Run
    40 Pull-Ups
    30 Thrusters
    20 Calorie Row

  • Double Dip Workout

    Start at 00:00
    25 x Burpee Pull-Up. Bar 15cm above reach is rx'd today.

    03:00-06:00
    Rest

    At 06:00
    25 x Burpee Box Jump @ 61/51. 3:00 Cap.

    Score is total time combined for both parts.

  • 10min, jokaisella alkavalla minuutilla 1 x push press Strength

    10min, jokaisella alkavalla minuutilla 1 x push press

  • Tuesday Lifting! Workout

    3 Rounds:
    60 Double-Unders
    30 Calorie Row
    15 Deadlifts @115/80kg

    • Alternate with partner.