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

  • Tuesday Conditioning Workout

    Double KB Sumo Deadlift
    Battle rope- alternating arms aka small waves
    Rowing Erg
    TRX Jump Squat-Row
    Slamball Chest Pass*
    Burpees for Sean

    *two cones 15ft apart. Pick up and chest pass to one cone then same back. There and back equals 2 reps

    2 people per station
    Round 1- 1min on:30 sec rest/station
    Round 2- 2x45sec on:20 sec rest/station
    Round 3- 2x30sec on:15 sec rest/station

    35min circuit
    40mins

  • Ski-ClImb-Kick Workout

    Ski erg
    Mountain Climber /side
    Flutter Kick /side

    10m/10/10
    20m/20/20
    30m/30/30...

    Go through every round as fast as you can. Rest until the ski erg is free again. Passing allowed.

    18min cap
    20min

  • WOD 25.3 Workout

    Metcon:
    4 min amrap
    10 KBS 24/16
    10 pull ups
    – rest 1 min –
    4 min amrap
    10 box jumps
    10 wallballs

  • 1 Round for time Workout

    1 round for time:

    30 x Front squat (Rx: 60/40kg)
    400m Run
    20 x Shoulder to overhead (Rx: 60/40kg)
    600m Run
    10 x OHS (Rx: 60/40kg)
    800m Run

  • 160115 Workout

    WOD:
    For Quality, Not time.

    4 x 250 m soutu + 25 pullup

  • Bench Press 5,5,5 Strength

    Bench Press 5,5,5 (nousevilla painoilla)

  • WODconnect Advent Calendar - Day 24 Workout

    Last day! This will be quick, so you can go and enjoy your holidays. Post your favourite CrossFit related video here.

    That's it! Thanks everyone who participated in the Advent Calendar! Winners will be announced and contacted next week.

  • 22_12_2014 (20-Minute Work Capacity Test) Workout

    Workout of the Day
    A.
    In six sets or less, build to a 1RM Front Squat

    B.
    “20-Minute Work Capacity Test”
    (aka, “Sage at 20″)

    As many rounds and reps as possible in 20 minutes of:
    20 Thrusters (135/95)
    20 Pull-ups
    20 Burpees

  • 17_12_2014 Workout

    Workout of the Day
    A.
    Three sets of:
    Back Squat x 5 reps

    Rest 2-3 minutes

    B.
    Two sets of:

    Against a 5 minute running clock, complete:
    500 Meter Row // Run
    50 Kettlebell Russian Swings (24/16 kg)
    Pull-Ups x Max reps

    Rest 5 minutes between sets

  • CAVS* Workout

    10min AMRAP
    2 Power Snatch
    4 OH Lunges
    8 Box Jumps

    If not proficient with snatch and OH lunges, sub power cleans and front rack lunges.

    *Hybrid workout