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

  • Perjantai 12.6. Workout

    Accessory
    3-4 Rounds
    3 Tall box jump
    5+5 Single leg Glute bridge
    6 Russian Twist

  • Tabata Workout

    Front Rack reverse lunge w/barbell
    Push Up

  • Hang power clean Strength

    Hang power clean
    10x2r @ 75%
    Go every 60s.

  • Endurance WOD Workout

    Endurance WOD

    In teams of 2 for time:

    3000m Row
    90 Wall balls 9/6kg
    2000m Row
    60 Wall balls 9/6kg
    1000m Row
    30 Wall balls 9/6kg

    TC: 40 min

    Share the work. One works, one rests.

  • Triplet with some running Workout

    With a running clock

    B1. Min 0-10
    Run 400m
    +
    30 Clean & Jerk 70/50kg

    B2. Min 10-20
    Run 400m
    +
    30 Snatches 60/40kg

    B3. Min 20-->
    Run 400m
    +
    21-15-9 of
    Overhead Squats 50/35kg
    Toes-to-bar
    Ring Dips

  • RestDay! Workout

    10:00 Basic Endurance CrossFit
    11:00 Voimistelu (Kippi ja kippileuka. Voit tulla tekemään myös omaa taitoharjoittelua)
    12:00 Basic Endurance CrossFit

  • Back squat Strength

    6x70%
    4x77.5%
    2x86%
    2x86%
    2x86%

    • Ohjeistus:
    • Viikko 3/6. Lisää kuormaa, samat toistot.
    • Pidä 2-3min tauot sarjojen välissä.
    • Älä käytä vyötä, jos ei ole pakko.

  • Bench Press Strength

    4 x 6

    Rest 1min btw sets

  • Deadlift 4x5 Strength

    Deadlift 4x5

    RPE 4

    Rest as needed.

  • 24.4.2020 Home Workout Workout

    "Griff"

    For time:

    Run 800 meters
    Run 400 meters backwards
    Run 800 meters
    Run 400 meters backwards

    In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived by his son Elijah.

    Thanks to Chris Jones: For those who were asking, there is a way to donate to the family. My unit received him here in Ohio when he was flown back from overseas. We have established an account for his son if interested in donating. Checks and money orders can be sent to the following: "Sergeant Travis Griffin Family Fund" Wright-Patt Credit Union Building 1224 WPAFB, OH 45433