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

  • Strength 22-04-2018 Strength

    1a) DB Split Squats: 4 x 8 ea. Rest 30s.
    1b) 1-Arm KB Rows: 4 x 8 ea. Rest 30s.
    1c) Single Arm Farmer Carry: 4 x 30m/each. Rest 30s

  • NBT 60 min SweatFunFun Workout

    Every 70 sec 60 min

    1. Tuck ups 10-15
    2. Box Over Burbee 6-10
    3. Re Grip Kipping 10
    4. OH DB Lunges 5+5
    5. Turkish get up 2+2
    6. Snatch Grip DL 5-4
    7. Rope 1
    8. Squat Clean 4 (heavyish)
    9. Ring hold bottom position 20-30 sec
    10. Wall jumps 10

  • 4/5/18 Workout

    Start up
    stretch for 4 mins

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

    3rds(8)
    10 plyo
    8 good mornings
    6 push ups
    4 jerks

    "Ice Pick"(20)
    30 hrpu
    10 jerk 95/65-*135/95
    10 front squat 95/65-*135/95
    10 burpees
    10 wb 16/12-*20/14
    20 pull-ups(mod as needed)
    20 ttb(mod as needed)
    20 kbs 35/20-*53/35
    10 wb
    10 burpees
    10 front squat
    10 jerk
    30 hrpu

    3x2 hang snatch(10)

    Finisher
    2 min plank
    60 oblique crunch
    2 min samson stretch

  • 4/4/18 Workout

    Start up
    stretch for 4 mins

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

    3rds(8)
    toe walk
    knee grab
    heel walk
    side lunge

    Metcon/*Rx(12)
    On a 12:00 min clock

    1600m run then
    amrap single unders/*double unders in time remaining.

    sub 7 min mile
    +8 pts to your score
    sub 8 min mile
    +6 pts to your score
    sub 9 min mile
    +4 pts to your score
    sub 10 min mile
    + 2 pts to your score

    *This mile run can be used as your conductors club movement if the required time is met.

    gym goat/cc movements(10)

    Finisher
    100 alt leg raise
    2 min IT stretch
    1 min calf stretch
    1 min chest opener

    post time and reps to comments

  • Strength 29-03-2018 Workout

    1) Speed Front Squat: 4 x 4 @70%, every 60s.
    2) Ultra Wide Sumo Deadlift: 4 x 3 @70%, every 60s.

    • Reset on each rep of the Sumo DL.
    • Beginner: Focus on Technique and don't worry about %

  • The CrossFit Games Open 18.4 Workout

    The CrossFit Games Open 18.4

    In 9 minutes, complete
    21-15-9
    Deadlift 102/70 kg
    HSPU,

    • In the remainder of the time, complete:

    21-15-9
    Deadlift 143/93 kg
    50-ft HS walk (15,2m)

    Time cap 9 min
    Tie break time after each completed DL set

    Scaled
    DL 61/43 kg and HR pushups
    then
    DL 83/61 kg and bear crawl

  • 3/14/18 Workout

    Start up
    stretch for 4 mins

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

    3rds(8)
    walking heel grab
    walking knee grab
    walking side lunge
    20 mclimber-run

    Metcon/*Rx(17)
    800m run
    40 dips/*ring
    20 hand release burpees
    10 hkr/kne/*ttb
    800m run

    gym goat/cc movements(10)

    Finisher
    50 alt sit up
    50 temp tantrum
    50 band pull aparts
    2 min couch stretch

  • Strength 18-03-2018 Workout

    Barbell Complex:
    4 Deadlifts
    3 Hang Power Cleans
    2 Front Squats
    1 Jerk

    *Build to a heavy set in 9 minutes.

  • Interval Workout

    EMOM 10mins
    2 Thrusters @60/40kg + 20 DU

  • Pari Soijaa Workout

    AAMUN TUNTI ON OMATOIMISESTI, OHJAAJAT EIVÄT PÄÄSE PAIKALLE TÄLLÄ KERTAA AAMUUN! KOOTUSTI VEDETÄÄN KLO 17.

    In teams of 2 - eka kaiffari tekee liikkeen - toinen jatkaa seuraavasta ja ja ja anna soija!

    AMRAP 8
    20 Air Squats
    5 Strict Handstand Push-Ups (Or HSPU Or L-Seated DB Press 10 )
    10 Thrusters (30/40 kg)

    Rest 4 minutes

    AMRAP 8
    40 Double-Unders (Or 100 SU’s)
    10 Hand-Release Push-Ups
    8 Pull-Ups

    Rest 4 minutes

    AMRAP 8
    20 Box Jumps (50/60 cm)
    10 Toes to Bar
    8 Ring Dips