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

  • Clean & Jerk Complex Workout

    Every 3 minutes, for 18 minutes (6 sets):
    Clean pull + High hang squat clean + 2 alt split jerks + back squat + 2 alt btn split jerk

    Start with an empty barbell and add weight after every set.

  • Conditioning 22-04-2018 Workout

    AMRAP 12:
    12 Russian KBS (32/24kg)
    40 Meter Sled Sprint (empty big sled, or 30/40kg small sled)
    9 Burpees

    • Option: Sled sprint > 12/18 cals Row or Ski, 8/14 cals Bike

  • Kompleksinen Käsipaino setti Workout

    B. Five rounds for time of:

    5 Dumbbell Complexes*
    20 V-Ups

    Start from the plank with dumbbells in hands,
    One rep of the Dumbbell Complex =
    Right Arm Row
    Push-Up
    Left Arm Row
    Push-Up
    Jump to standing
    Dumbbell Clean
    Front Squat x 2 reps
    Push Press x 2 reps

  • 4 min AMRAP RAVIRINKI Workout

    AMRAP 4 minutes of:

    Omalta paikalta telineen luota:
    10 Kettlebell Swings (20/28 kg)
    + käy koskettamassa seinää juosten ja palaa takaisin
    10 Hand-Release Push-Ups
    + käy koskettamassa seinää juosten ja palaa takaisin

  • EMOM 12 min Workout

    EMOM 12 min

    20 groiners
    30 plank shoulder taps
    15 jump-ups

  • 3/20/18 Workout

    Start up
    stretch for 4 mins

    choose one:
    2 mins of running, rowing, airdyne, jax, jump rope, rope slam

    3rds(8)
    heel walks
    toe walks
    h2r
    high knees

    Metcon/*Rx(20)
    400m run
    40 step ups/box jumps 24/20
    400m run
    80 du's x3 singles
    400m run
    40 wallballs 16/12-*20/14
    400m run
    80 du's x3 singles

    3x2 hang clean (8)

    Finisher
    100 rtw
    30 scap push ups
    30 band pull aparts
    2 min hip opener

  • 3/19/18 Workout

    Start up
    stretch for 4 mins

    choose one:
    2 mins of running, rowing, airdyne, jax, jump rope, rope slam

    3rds(8)
    20 jax
    10 sl dl
    5 walkouts

    Metcon/*Rx(15)
    18-15-12
    kbs 35/20-53/35
    burpees

    then

    9-6-3
    kbs 53/35-70/53
    burpee pull up/c2b/*bmu

    or do/redo 18.4

    box squat(12)
    5x1-climb

    Finisher
    :60 sec v-sit
    30 tucks
    30 w raise
    2 min hamstring stretch

  • Tabata: Burpees Workout

    Tabata: Burpees

    Tabata is 8 rounds of: 20s work, 10s rest, for a total of 4 minutes.

    Your score is the lowest amount of reps during the whole tabata.
    Example: 12-12-11-11-10-10-10-12 -> score is 10.

  • Handstand Pushup/Pike pushup Workout

    Käsilläseisontapunnerruksen / pike pushupin harjoittelua.

    EMOM 7
    3-5 reps

    Kirjoita kommenttikenttään mitä teit ja montako toistoa.

  • CrossFit Games Open 18.2 / 18.2a Workout

    The CrossFit Games Open 18.2 and 18.2a, total cap 12 min

    Workout 18.2

    1-2-3-4-5-6-7-8-9-10 reps for time of:
    Dumbbell squats 2x 22,5/15 kg
    Bar-facing burpees

    Men use 50-lb. dumbbells (22,5 kg)
    Women use 35-lb. dumbbells (15 kg)

    Note! Stepping down in the burpee is an automatic scaling down!

    Scaled 15/10 kg

    Workout 18.2a

    1-rep-max clean (power, squat or split clean permitted)

    Time cap: 12 minutes to complete 18.2 AND 18.2a

    Post time as score, clean weight into comments and separate post