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

  • 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

  • CFS OHS+DU+MU Workout

    4 kierrosta
    10 valakyykky 42.5/30kg
    50 DU
    5/3 MU
    1min lepo kierrosten välissä.

  • Maastaveto 3,3,3,3 Strength

    Maastaveto 3,3,3,3

    2 min tauot, nousevat painot

  • Hang power clean 5x2 Strength

    Hang power clean, five sets of heavy two.

  • 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

  • CFCH: Snatch 1 rep max (1RM) Strength

    Full snatch.
    No Power Snatch.

  • 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

  • Split Jerk 7x1 Strength

    Split jerk 1-1-1-1-1-1-1

  • Karen Workout

    150 Wall-ball shots
    Rx 14/20lbs
    tc 12min