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

  • Morning Intervals Workout

    A) 4x
    2min ON/2min OFF
    Row 500/400m + ME Squats

    B) 4x
    2min ON/2min OFF
    alt.
    SkiErg
    Assault Bike

  • Extra Credit 27-11-2018 Workout

    Single Arm OH Banded Tricep Extensions: 3 x 25 each. Rest 30s.

  • Hang Clean Strength

    Hang Clean
    6x3r @ 80% from best Clean 1RM
    90s. Recovery

  • Adv. Class: "LINDA" Workout

    Benchmark "LINDA"
    10-9-8-7-6-5-4-3-2-1 reps for time of:

    1,5x BW DL
    1x BW Bench Press (normal)
    0,75x BW Clean

    Have two or three barbells ready. DL and CLEAN can be with the same barbell, if you just add/take off weights.

    BW = bodyweight = as much as you weigh. Scale as needed.

    10 DL, 10 BP, 10 C, 9 DL, 9 BP, 9 C... and so on.

  • Kehäkalenteri 9.12 Workout

    Kehäkalenteri 9.12.2016

    Tänään luukusta paljastuu suomalaisen legendan tarina. Tämä legenda voitti sensaatiomaisesti vuonna 2009 CrossFit Gamesit ja sitä lautta lajin kiinnostus lähti Suomessakin nousuun.

    Pätkä kestää tunnin, mutta jos sinulla on vain 10 minuuttia aikaa niin ole hyvä ja katso edes pikku pätkiä. RX suoritus on koko hela hoito. Merkkaa tulokseen kuinka kauan katsoit pätkää.

    Legenda on: Mikko Salo. Nauttikaa

  • Monster 49/2016 Workout

    Partner WOD
    For time:
    125 Wall Balls
    100 Toes-to-bar
    75 Deadlifts 80/60kg
    50 Handstand Pushups

    (BUT every time you switch in Wall Ball, TTB and HSPU -->Deadlift the weight (together) and hold it for 20sec)

    rest 3min

    For time:
    20 Rounds of Bear Complex
    ( Power Clean + Front Squat + Push Press + Back Squat + Push Press = 1 round)
    RX: 50/35kg

  • ABRA-TABATA Workout

    3 Rounds of Tabata (8x20:10) - with partner alternate between machine and exercise for a total of 4 sets each. Then rotate stations - minimize rest - maximize effort.
    Stations:
    1. SKI HARD with DB Shoulder Press (10-30lbs DBs)
    2. CURVE FAST with BW Jump Squat + Scissor Lunge
    3. ROW HARD (stay strapped in for 4 sets in a row, takes too long to get in and out) with Jumping Pull-up or toe-to-bar.

    Spare time - trainer core tabata round.

    20

  • Bosley's Big Birthday Bash Workout

    Stealing Towels, Sitting on Mats, Chewing Leashes and jumping on people .. for time...

    Man Makers (row, pushup, front squat, press) (10F/20M)
    KB Swing
    Lateral Sprawl over Hurdle
    TRX hamstring curls

    10-9-8-7-6-5-4-3-2-1

    Complete at any time/ can break it up: .25 curve

    35min time cap
    Finished early? Start climbing back up !

  • Back squat @ 3010, 5 x 2.2.2. reps, rest 60'' Strength

    Back squat, 5 x 2.2.2., rest 60 sec between sets.
    Tempo: 3 sec down, 1 sec up.

    2.2.2. = 2 reps, 10 s rest, 2 reps, 10 s rest, 2 reps, final rest 60 sec between sets. Don't put the barbell down between those doubles.

  • MOB: Bulletproof shoulders Workout

    Mobility: Bulletproof Shoulders

    20 x Side plank reach through
    3-4 x 15’’ hold-ups (arm in OH, hunting dog pose)
    15 x Scap Pushups with Thoracic flexion
    4-5 x 5 reps pull-aparts on box with overload
    4-5 x 5 reps pull-aparts with elbows at 90° + overload
    15 - 30 reps/side External Rotator Curls