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

  • 18x1min ME Workout

    3 Rounds of:
    1min Row
    1min Burpee
    1min Double Unders
    1min rest

    Then directly into

    3 Rounds of:
    1min Wall Balls
    1min DB/KB Snatch
    1min Box Jump Overs
    1min rest

  • Morning Intervals Workout

    A.
    4x
    New interval every 4th minute of:
    500/400m Row

    B.
    8x
    45sec ON/90sec OFF
    Alt.
    SkiErg
    Assault Bike

  • WOD Workout

    For time

    100 WB
    Every minute 4* TTB

    Accessory
    3*1'/1' KB suitcase Carry

  • Strength Strength

    Front Squat 6*2
    80-90%

  • Extra Credit 26-08-2018 Workout

    Down the Rack Hammer Curls:
    Start with a weight you can perform 10 reps and perform a set of submax (1-2 reps less than max) then proceed down the rack. The goal is to complete around 100 total reps.

  • Max Reps Workout

    3 sets for max reps of:

    60 seconds of Wall Ball Shots (6 / 10 kg)
    60 seconds of Kettlebell Swings (14 / 20 kg)
    60 seconds of Renegade Rows (6 / 10 kg)
    60 seconds of Push Ups
    60 seconds of Single Unders
    Rest 2 min

    Pyri tasaiseen vääntöön liikkeissä, yhtenäinen minuutin työvaihe ja suoraan seuraavaan liikkeeseen

  • 20.8.2018 CF Workout

    työntöveto + rive RM
    1@90%
    1@95%
    1@90%

    Stopista työntö
    7x2@80-90%

  • Soutu, naruhyppely ja juoksu Workout

    4 km soutu (vesi)
    200 tuplanaruhyppyä (ilma)
    2,5 km juoksu (maa)

  • 30.1.2017 Workout

    AMRAP 3:
    21 Deadlifts 70/50kg
    21 Rower over burpees
    Max Cal Row in time remaining
    Rest 3:00
    AMRAP 3:
    18 Deadlifts 82,5kg/60kg
    18 rower over burpees
    Max Cal Row in time remaining
    Rest 3:00
    AMRAP 3:
    15 Deadlifts 100kg/70kg
    15 rower over burpees
    Max Cal Row in time remaining
    Rest 3:00
    AMRAP 3:
    12 Deadlifts 125/82,5kg
    12 rower over burpees
    Max Cal Row in time remaining

    Result is total calories

  • 1/26/17 Workout

    Start up(14)
    stretch 4 mins

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

    3rds(8)
    10 pass through
    10 pvc snatch
    5 handstands or kick up att

    warm up snatch complex (6)
    hang+power snatch-work up

    Metcon/*Metcon-comp(17)
    (mod as needed)
    CrossFit Games Open WOD 13.1

    17 min time cap

    40 burpees, 30 snatches (*75/45 lbs)

    30 burpees, 30 snatches (*135/75 lbs)

    20 burpees, 30 snatches (*165/100 lbs)

    10 burpees, AMRAP snatches (*210/120 lbs)

    Finisher
    roll/smash hamstrings low back
    1 min s/a para stretch
    100 flutter kicks