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

  • "TUNTEMATON SOTILAS - THE UNKNOWN SOLDIER" 🇫🇮 Workout

    SUOMEN ITSENĂ„ISYYSPĂ„IVĂ„N HERO-WORKOUT
    6 rounds for time of:
    10 Front Squats
    10 Hang Power Cleans
    10 Bar Over Burpees
    500m Row
    3min Rest

  • EW Partner "Jack" Workout

    You go, I go "Jack"

    Amrap 20min

    10 push presses @50/35
    10 kbs 24/16
    10 box jumps 60/50

  • CrossFit Games Open 2011 11.5 Workout

    MEN - includes Masters Men up to 54 years old

    Complete as many rounds and reps as possible in 20 minutes of:

    • 5 Power cleans (145lbs / 65kg)
    • 10 Toes to bar
    • 15 Wall balls (20lbs to 10' target)

    WOMEN - includes Masters Women up to 54 years old

    Complete as many rounds and reps as possible in 20 minutes of:

    • 5 Power cleans (100lbs / 45kg)
    • 10 Toes to bar
    • 15 Wall balls (14lbs to 9' target)

    MASTERS MEN - includes Masters Men 55+

    Complete as many rounds and reps as possible in 20 minutes of:

    • 5 Power cleans (130lbs / 60kg)
    • 10 Toes to bar
    • 15 Wall balls (20lbs to 9' target)

    MASTERS WOMEN - includes Masters Women 55+

    Complete as many rounds and reps as possible in 20 minutes of:

    • 5 Power cleans (75lbs / 35kg)
    • 10 Toes to bar
    • 15 Wall balls (10lbs to 9' target)

  • Box squat 3x5 Strength

    Box squat 3x5

  • Etukyykky 8,8,8 Strength

    Etukyykky 8,8,8

    nousevilla painoilla, tauot 2 min.

  • 1 RM Back Squat Strength

    1 toiston maksimipaino takakyykyssä. Maksimissaan 3 yritystä. Jokaisen maksimiyrityksen välillä 4-5 min lepoa. Panosta tekniikkaan.

    TC: 30min

  • kippitekniikkaa Workout

    Tee omien haasteiden mukaan 2-3 harjoitetta seuraavista / harjoittele tekniikkaa:

    1. Kippi 3 x 10
    2. Kippi-varpaat tankoon 3 x 70 % max toistoista
    3. Kippileuka 3 x 70 % max toistoista
    4. Kippi-rinta tankoon 3 x 70 % max toistoista
    5. Kippi-Napa tankoon 3 x 3-5
    6. Kippi-Napa renkaisiin 3 x 3-5
    7. MU, pyri ylä-asentoon mahd. suorin käsin 3x 1 - 3

  • Bulgarian Split Squat 3x10 Strength

    3x10 Bulgarian Split Squat
    10 Reps on each leg

  • “Deck of Cards” Workout

    CONDITIONING

    “Deck of Cards” 

    With Airbike/C2Bike/Watt Bike/ Ski Erg or Rower

    You need one machine and a deck of cards for this one.

    This is a 52min workout (or 54min if you use jokers). Flip a card from the deck on the minute and do the number of reps as calories. Rest the remaining time from that minute. If you hit a joker, that means burpees for the whole minute.

    Jacks = 11
    Queens = 12
    Kings = 13
    Aces = 14
    Joker = Burpees

    RPE 3-4, go by feel. This is NOT supposed to be all out. 

    Tailoring Options:

    Jacks, Queens, Kings and Aces with 10 reps.

  • CrossFit Open 17.2 Workout

    17.2
    Complete as many rounds and reps as possible in 12 minutes of:
    2 rounds of:
    50-ft. weighted walking lunge
    16 toes-to-bars
    8 power cleans
    Then, 2 rounds of:
    50-ft. weighted walking lunge
    16 bar muscle-ups
    8 power cleans
    Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

    Standardit

    https://games.crossfit.com/workouts/open/2017/2