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

  • 4/26/17 Workout

    Start up(14)
    stretch 4 mins

    choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

    warm up(5)

    Metcon/Metcon-comp(14)
    10-9-8-7-6-5-4-3-2-1
    thrusters 75/55-*95/65
    toe to pole/*toe to bar

    bench/strict press(12)
    4x3
    30 tricep overhead extension

    Finisher
    2 min barbell quad smash
    50 band pull aparts
    1 min side plank per

  • 4/12/17 Workout

    Start up(14)
    stretch 4 mins

    choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

    warm up(5)

    Metcon/Metcon-comp(16)
    100 burpee box jumps/step overs for time 24/20

    back squat(12)
    5x2 back squat
    start at 65% of 1rm

    Finisher
    2 min couch stretch
    30 scap push ups
    50 hip raise

  • Triple Workout

    For time:

    1K Row
    3 rds:
    12 STOH 40/30
    12 Box jump 60/50

    3 min Rest

    100 DU
    3 rds:
    9 Burpees
    9 KBS 32/24kg

    3 min Rest

    1K Run on skillmill
    3 rds:
    6 BMU (scale to: 10 C2B / 15 Pull-ups)
    6 Thrusters 40/30kg

  • WOD 11.4 Workout

    Metcon:
    AMRAP 5
    12 wall balls
    12 pull ups
    Rest 2:00
    AMRAP 5
    12 push up
    12 T2B
    Rest 2:00
    12 med ball clean
    12 HSPU

  • I like to MAVE IT MAVE IT Strength

    EMOM 3 x 6

    5 Deadlift 70%
    10 Box Jumps 50/40

    Merkkaa Mave tulos. Laatu Mavea eli jaloilla rauhallinen lähtö.

  • Engine - Strength work Strength

    5 sets:

    4 Back Squat@60%
    1-2min rest
    8-10 DB/KB Shoulder Press
    1-2min rest
    20-40sec L-Sit
    1-2min rest

    Ohje: Pidä taakka kevyenä, sinun pitäisi helposti pystyä tekemään 5-10 toistoa enemmän jokaisessa sarjassa.

    L-Sitin voit suorittaa haluamallasi tavalla (renkaat, boxien välissä jne) ja voit jakaa sen useampaan osaan.

  • Ski, Row, AB, Skillmill Workout

    In teams of 3.

    In 15 minutes, accumulate 200 cals on Skierg, then on the rower, ab and finally on skilmill go for distance. The time you got left from 15 minutes, AMRAP burpees. One burpee at a time per one team member at a time.

  • 040417 Workout

    With a running clock...

    AMRAP 5:
    21 Cal Row
    21 DL (40/30)

    Rest 5:00

    AMRAP 5:
    15 Cal Row
    15 FS (40/30)

    Rest 5:00

    AMRAP 5:
    9 Cal Row
    9 Thrusters (40/30)

  • Workout Workout

    Crossfit Open Workout 17.4
    - 13 Minute AMRAP of:
    • 55 Deadlifts @ 225/155 lbs.
    • 55 Wall Balls @ 20/14 lbs.
    • 55 Cal. Row
    • 55 HSPU's

    • Due to having four rowers, feel free to use Ski Erg or Airdyne for that portion if more than four people are in the class. 800 meter run can also be used as a substitution for the 50 calorie Row, if needed. If you don't have HSPU's, substitute Hand Release Push-Ups. Challenge and push yourself on this one and have fun!

  • Move Prep Workout

    Dowel Shoulder + Wrist Prep
    Cat Cow
    Thoracic Rotations
    Up to down dog
    Bird Dogs
    Lunge Pulses

    Then Benchmarking! :
    1. Everyone do 2 min max burpees together

    1. Trainer= Skipping + Double under Instruction (1-2mins) With a partner, share a rope, 2x30min rounds each to practice (you go, I go) 1-2 Attempts each at max unbroken double unders. If you don't have double unders yet, you get another chance to practice.

    15min