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

  • WOD 9.3 Workout

    WOD (S):
    “Pick your strengths”
    30 x OHS 40/30
    30 x thrusters 40/30
    30 x deadlifts 80/55
    40 x T2B
    40 x pull ups
    40 x ring dips
    60 x burpees
    70 x wall balls
    80 x KBS 24/16

    Pick 6 of 9 and complete in any order, today you can pick your strengths. 1 barbell per athlete.

  • Workout Workout

    • 18 Minute AMRAP:

    • 3 minutes Max Calorie Row
    • 3 minutes Max Calorie Airdyne/Ski Erg OR Max Distance Run

    (On Minutes 0, 3, 6, 9, 12, and 15, perform a 25 meter Bear Crawl.)

    • Important - Crossfit Open workout 17.3 is tomorrow, so take it a little easier on this workout. Maintain a consistent number on the calorie Row and Airdyne/Ski Erg/Run and try to get that same number or better each time. Just like the previous two weeks on Thursdays, leave the gym feeling good and refreshed, ready to hit workout 17.3 hard tomorrow!

  • Functional 9/2017 Workout

    For time:
    5 Rounds of Cindy (5 Pullups-10 Pushups -15 Squats)
    5 Rounds of 10 Pistols - 10 Box Jumps
    3 Rounds of Cindy
    3 Rounds of Pistols and BxJ
    2 Rounds of Cindy
    2 Rounds of Pistols and BxJ
    +
    20/15 Cal. Row or Assault Bike

  • Bul(dog)garialainen askelkyykky Strength

    2x10 per jalka
    Sopiva (n pieni) paino

  • Workout Workout

    1) Every 2 Minutes for 16 Minutes:

    • On Minutes 0, 4, 8, and 12 - Bear Crawl x 45 meters
    • On Minutes 2, 6, 10, and 14 - KB/DB Farmer's Walk x 45 meters

    ...REST 5 MINUTES...

    2) Every 2 Minutes for 16 Minutes:

    • On Minutes 0, 4, 8, and 12 - 20 Cal. Airdyne/Row/200 Meter Run (Pick One)
    • On Minutes 2, 6, 10, 14 - Walking Lunge x 50 meters

    *Important - This workout is focused on building overall work capacity and endurance. Each interval should take no longer than 75 seconds. If it is taking longer than this, athletes should scale the distance or calories to an appropriate level.

  • 3 rounds, each FT Workout

    3 Rounds, Each For Time:

    7 cal row
    7 No-Pushup Burpees with 20 cm reach jump
    7 Air Squats
    7 Kettlebell Push Presses (32/20 kg, total)
    Sprint to fire-extinguisher and back

    Rest 4 min between rounds

  • VOIMA/TEKNIIKKA after WOD Workout

    Skill Work
    For time:
    200 Double unders
    Rest 1 minute
    100 Double unders

  • Windmill Strength

    5+5 AHAP

  • Metcon 4 x 5:5 Workout

    Metcons (A-B-C-D)
    5 min amrap (A), 5 min rest, 5 min amrap (B), 5 min rest ..

    -
    A:
    5 Thrusters
    5 Pullups

    -
    B:
    5 Clean 'n' Jerk
    5 Dips

    -
    C, in teams of 2:
    7 cal Row
    Burpees
    (1 rows 7 cal, and the other does AMRAP Burpees)

    -
    D:
    9 KB Swings
    30'' Hollow Hold

    • 4 x 5:5 = 4 rounds, 5 min work, 5 min rest.

    Post round scores and weights into comments

  • Turkish Get-Up (TGU) Workout

    A)
    3-4 rounds AHAFA

    +

    B)
    20 reps FQ at slightly lighter weight than the heaviest in A.
    CAP 20 min.