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

  • Extra Credit 26-08-2019 Workout

    Single Leg Glute Bridge x 150 reps (total). Opposite leg rests while other leg works - alternate sets back and forth performing 15-20 reps per set.

  • 1.Conditioning Workout

    "Kelly Rowland"
    For Time:
    50/35 Calorie Row
    3 Rounds of “Kelly”
    50/35 Calorie Row

    1 Round of Kelly:
    400 Meter Run
    30 Box Jumps (24/20)
    30 Wallballs (20/14)

    Kilos - Wallball: 9/6

  • Optional accessory Workout

    Optional Accessory
    CONDITIONING

    EMOM x10

    1) 5 Pull-Up (strict),10 Push-Up,15 Air Squat
    2) 15/10cal Airbike/Row/Ski Erg(C2Bike

    Overall RPE 3 to 4

    Target: You should have 10+ sec to rest on each minute. Use any machine.

    Tailoring Options

    Rep scheme from 5-10-15 to 3-6-12
    Push-Up→ Elevated Push-Up

  • CrossFit Games Open 2011 11.1 Workout

    MEN - includes Masters Men up to 54 years old

    Complete as many rounds and reps as possible in 10 minutes of:

    WOMEN - includes Masters Women up to 54 years old

    Complete as many rounds and reps as possible in 10 minutes of:

    MASTERS MEN - includes Masters Men 55+

    Complete as many rounds and reps as possible in 10 minutes of:

    MASTERS WOMEN - includes Masters Women 55+

    Complete as many rounds and reps as possible in 10 minutes of:

  • Conditioning 17-08-2019 Workout

    AMRAP 30:00 w. a partner:
    600 Meter Run / 3 x Stairs / 750m Row
    50 Wall Balls @20/14
    40 Toes to Bar
    30 Sumo Deadlift High Pull @35/25kg
    20 Overhead Squats @35/25kg
    10 Box Jump Overs @60/50cm

    • One person works at a time. Split as desired

  • 19.8.2019 Sali Workout

    Lämmittely:

    10 minuuttia

    15 ilmakyykkyä
    10 punnerrusta
    15 vatsaa
    20 Scorpion

    Rinnalleveto polvelta + 2 x työntö RM

    Etukyykky 3RM

    Työntöveto, stoppi polven alla

    2x3@95%
    2x3@100%
    2x3@105%

  • 5 kierrosta 3 liikettä Workout

    5 kierrosta

    6 rinnallevetoa 60/40kg
    12 yleisliike tangon yli
    15 kaloria soutu

  • Deload week skill training Workout

    20 min for quality of:

    10 m HS walk
    2 rope climbs
    10 m HS walk
    20 sit ups

    Käsilläkävelyt voi skaalata tuettuun käsilläseisontaan tai kaverin kanssa spotattuun kävelyyn / kottikärrykävelyyn.

  • "Double Fist" Workout

    For Time:
    500 Meter Row

    12-9-6:
    Double Dumbbell Deadlifts
    Double Dumbbell Push Press

    1000 Meter Row

    12-9-6:
    Double Dumbbell Deadlifts
    Double Dumbbell Push Press

    500 Meter Row

    Dumbbells: 15/10kg

  • Fitness: Workout

    For time, 5 Rounds:
    15 KBS (24/16kg),
    15 Box jump,
    Run 300m,
    15 Burpees,
    15 Wallballs