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

  • WOD 16.6 Workout

    EMOM 6:
    alternate between (3 sets each)
    5 strict ring dips (banded ring dips)
    5 strict hspu (10 perfect push ups)

  • Rope Relay Workout

    5 overhead rope slams
    5 overhead ball slams
    5 strokes ski erg
    5 scissor jumps per side

    10,10,10
    15,15,15...

    Next person in line starts as soon as person ahead starts into slams. May jump ahead in line if finished scissor jumps first.

    12 min AMRAP
    15 min

  • WOD 12.6 Workout

    50 over the box jumps
    40 KBS 24/16
    30 abmat situps
    20 wallballs 9/6
    800m run with slamball 9/6
    20 over the box jumps
    30 KBS 24/16
    40 abmat situps
    50 wallballs 9/6

  • DEADLIFT 3 X 3 Strength

    3 x 3 X 85-90 %

  • 5 - 3 - Fuel: Deadlift Week 2 Strength

    Deadlift
    WU set 1: 1x8 superset with mobility
    WU set 2: 1x6 superset with mobility

    Work sets: 3x4 work up to heavy four
    superset with

    Push ups and Band Pull aparts

    3 min work sets
    20 min

  • Melba Toast Workout

    For time:

    25x Burpee

    Then 3 rounds of;
    75 x Double Under
    15 x Deadlift 60/40kg
    5 x Cluster (clean into thruster) 60/40kg

    then

    25x Burpee

    Record time, scaling and other details.

    'Melba Toast' commemorates Tomi H achieving 500 workouts at CrossFit Central Helsinki.

  • Performance Strength

    A.
    Two sets of:
    Jerk Footwork Drills x 10 perfect reps

    B.
    Every two minutes, for 10 minutes (5 sets):
    Jerk x 1 rep
    Keep all five sets between 70-90%

  • "On hold" Workout

    Warm up: squat hold + sprint + crawl
    Hoover hold + over & under

    then 4 rounds of 45 sec on 15 sec off...

    overhead plate hold
    squat hold
    L sit
    bar hang
    hoover
    hand stand hold

  • Aamu WOD Workout

    For time:

    Row 200m
    10 DU
    10 box jump
    row 300m
    20 DU
    15 box jump
    row 400m
    30 DU
    20 box jump
    row 500m
    40 DU
    25 box jump

  • WOD 25.5 Strength

    HBBS 10 sets of perfect 5's
    (Do not exceed 60% of 1RM)