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

  • 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

  • AMRAP 12 Workout

    AMRAP 12
    12 Box Jumps
    9 Toes-to-bar
    6 Thrusters 42,5/30kg

  • “Running DT” Workout

    CONDITIONING

    “Running DT”

    5 rounds for time:
    800m Run or 60/45cal Row
    12 Deadlift
    9 Hang Power Clean
    6 Jerk

    Overall RPE 4

    Target: Repeatable pacing

    Tailoring Options:
    Run 400m or Row 40/30cal

    Loadings:

    Rxd: 70/50kg
    Masters: 60/40kg
    Tailored: 40/30kg

  • Clean and Jerk Strength

    Every min for 8 minutes
    1 clean&jerk @50-70%

  • Monday accessory work Workout

    Core WOD

    3 rounds of:

    30 sec on 30 sec off

    Shoulder taps in plank
    Plank
    Tuck ups

    (all together 9 minutes)