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

  • "Mary of Basement" Workout

    AMRAP 12

    6 HSPU
    8 Pistols Alt.
    10 Pull-Ups

  • Strict HSPU TEST Workout

    Max strict HSPU in one set

  • Standing High Jump Workout

    Find daily max (cm)

    then

    EMOM 10
    5 @ 80% of daily max

  • Maastaveto 2,2,2,2,2 Strength

    Maastaveto 2,2,2,2,2

    nousevilla painoilla, tauot 2 min.

  • Open 14.3 Workout

    MEN - includes Masters Men up to 54 years old

    Complete as many reps as possible in 8 minutes of:

    WOMEN - includes Masters Women up to 54 years old

    Complete as many reps as possible in 8 minutes of:

    MASTERS MEN - includes Masters Men 55+

    Complete as many reps as possible in 8 minutes of:

    MASTERS WOMEN - includes Masters Women 55+

    Complete as many reps as possible in 8 minutes of:

    More info here: http://games.crossfit.com/workouts/the-open/2014#tabs-3

    Video links:

  • "Bring Sally Up" Workout

    Back Squat Conditioning

    When you hear the lyrics you'll know what to do!

  • Winter War 2014 Karsintalaji 2. Barbell complex. Strength

    Barbell Complex (aikaraja 20min)
    Suorita mahdollisimman raskas liikesarja seuraavia liikkeitä:
    1) Rinnalleveto kyykkyyn
    2) Ylöstyöntö
    3) Takakyykky
    4) Ylöstyöntö
    5) Valakyykky
    Välineet
    Tanko, levypainot, lukot.
    Lajin kuvaus
    20 minuutin aikana urheilija pyrkii tekemään liikesarjan mahdollisimman suurella painolla, liikesarja käsittää seuraavat liikkeet: rinnalleveto kyykkyyn (tai raaka rinnalleveto + etukyykky), ylöstyöntö, takakyykky, ylöstyöntö niskasta ja valakyykky. Jokainen liike on tehtävä erikseen. Tämä tarkoittaa, että “etu-” ja “takathrusterit” eivät ole sallittuja. Liikesarja hyväksytään, mikäli kaikki liikkeet on tehty liikestandardien mukaisesti, eikä tanko ole koskenut liikkeiden välillä maahan. Tämän jälkeen urheilija saa siirtyä yrittämään seuraavaa painoa. Urheilija lisää itse painot sarjojen välillä ja lukot on oltava paikoillaan ennen kuin tankoa saa ruveta liikuttamaan.
    Miehet aloittavat 40 kilosta ja korotukset ovat 5 kg:n välein.
    Naiset aloittavat 30 kilosta ja korotukset ovat 2,5 kg:n välein.
    Jokainen liikesarja on suoritettava hyväksytysti, ennenkuin painoa voidaan lisätä!
    Urheilija ei voi oikaista aloituspainon jälkeen suoraan esimerkiksi 70 kiloon, vaan hänen on tehtävä sarjat hyväksytytysti 40, 45, 50, 55, 60, 65 kilolla ennen 70 kg:n sarjaa. Mikäli urheilija epäonnistuu jossakin liikkeessä, on hänen tehtävä koko liikesarja siihen asti uudelleen samalla kilomäärällä. Esimerkiksi jos valakyykky epäonnistuu, on urheilijan tehtävä samalla painolla ensin rinnalleveto, ylöstyöntö, takakyykky ja ylöstyöntö niskasta ennen valakyykyn uudelleen yrittämistä.

  • CrossFit Games Open 16.2. Workout

    Beginning on a 4-minute clock, complete as many reps as possible of:
    25 toes-to-bars
    50 double-unders
    15 squat cleans, 135 / 85 lb. (61/38 kg)

    If completed before 4 minutes, add 4 minutes to the clock and proceed to:
    25 toes-to-bars
    50 double-unders
    13 squat cleans, 185 / 115 lb. (83/52 kg)

    If completed before 8 minutes, add 4 minutes to the clock and proceed to:
    25 toes-to-bars
    50 double-unders
    11 squat cleans, 225 / 145 lb. (102/65 kg)

    If completed before 12 minutes, add 4 minutes to the clock and proceed to:
    25 toes-to-bars
    50 double-unders
    9 squat cleans, 275 / 175 lb. (124 / 79kg)

    If completed before 16 minutes, add 4 minutes to the clock and proceed to:
    25 toes-to-bars
    50 double-unders
    7 squat cleans, 315 / 205 lb. (142 / 93 kg)

    Stop at 20 minutes.

    Scaled (Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

    Beginning on a 4-minute clock, complete as many reps as possible of:
    25 hanging knee raises
    50 single-unders
    15 squat cleans, 95 / 55 lb. (43/25 kg)

    If completed before 4 minutes, add 4 minutes to the clock and proceed to:
    25 hanging knee raises
    50 single-unders
    13 squat cleans, 115 / 75 lb. (52/34 kg)

    If completed before 8 minutes, add 4 minutes to the clock and proceed to:
    25 hanging knee raises
    50 single-unders
    11 squat cleans, 135 / 95 lb. (61/43 kg)

    If completed before 12 minutes, add 4 minutes to the clock and proceed to:
    25 hanging knee raises
    50 single-unders
    9 squat cleans, 155 / 115 lb. (70/52 kg)

    If completed before 16 minutes, add 4 minutes to the clock and proceed to:
    25 hanging knee raises
    50 single-unders
    7 squat cleans, 185 / 135 lb. (83/61 kg)

    Stop at 20 minutes.

    Masters (Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)
    Beginning on a 4-minute clock, complete as many reps as possible of:
    25 toes-to-bars
    50 double-unders
    15 squat cleans, 115 / 65 lb. (52/25 kg)

    If completed before 4 minutes, add 4 minutes to the clock and proceed to:
    25 toes-to-bars
    50 double-unders
    13 squat cleans, 135 / 85 lb. (61/38 kg)

    If completed before 8 minutes, add 4 minutes to the clock and proceed to:
    25 toes-to-bars
    50 double-unders
    11 squat cleans, 155 / 105 lb. (70/47 kg)

    If completed before 12 minutes, add 4 minutes to the clock and proceed to:
    25 toes-to-bars
    50 double-unders
    9 squat cleans, 185 / 125 lb. (83/56 kg)

    If completed before 16 minutes, add 4 minutes to the clock and proceed to:
    25 toes-to-bars
    50 double-unders
    7 squat cleans, 205 / 145 lb. (93/65 kg)

    Stop at 20 minutes.

    Scaled Masters (Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)
    Beginning on a 4-minute clock, complete as many reps as possible of:
    25 sit-ups
    50 single-unders
    15 squat cleans, 65 / 45 lb.

    If completed before 4 minutes, add 4 minutes to the clock and proceed to:
    25 sit-ups
    50 single-unders
    13 squat cleans, 85 / 65 lb. (38/29kg)

    If completed before 8 minutes, add 4 minutes to the clock and proceed to:
    25 sit-ups
    50 single-unders
    11 squat cleans, 105 / 75 lb. (47/34 kg)

    If completed before 12 minutes, add 4 minutes to the clock and proceed to:
    25 sit-ups
    50 single-unders
    9 squat cleans, 125 / 85 lb.(56/38 kg)

    If completed before 16 minutes, add 4 minutes to the clock and proceed to:
    25 sit-ups
    50 single-unders
    7 squat cleans, 145 / 105 lb. (65/47 kg)

    Stop at 20 minutes.

  • Keskiviikko 28.12. Workout

    Wod: Arnie
    With a single 2 pood (32 kg) / 1,5 pood (24) kettlebell:
    For time
    21 turkish get-ups, right arm
    50 swings
    21 overhead squats, left arm
    50 swings
    21 overhead squats, right arm
    50 swings
    21 turkish get-ups, left arm
    Time Cap 45 min

    Resources

    A very special WOD in loving memory of Los Angeles County Fire Fighter Specialist Arnaldo "Arnie" Quinones, 34, was killed in the line of duty on Sunday, August 30, 2009 during the Station Fire. His emergency response vehicle went over the side of the road and fell 800 feet into a steep canyon during fire suppression activities protecting Camp 16 outside the City of Palmdale, CA. He is survived by his wife Lori and daughter Sophia Grace, born three weeks after his death.Video

  • EMOM 10 (HSPU Progression) Workout

    1/4 of max Strcit Hspu + 2 reps if previous week was clean!