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

  • 2/25/19 Workout

    Warm up(0:00-10:00)
    100m run

    cosaack squats
    heel grab

    knee grab
    walkouts

    cradle
    walking samson

    toe walk
    heel walk

    skip for distance
    skip for height

    100m run

    Mobility (10:00-15:00)
    1:00 min pigeon pose
    1:00 min hamstring stretch
    :30 sec chest stretch per

    Pointers/Skill(15:00-20:00)
    oh db lunge-stabilize by activating shoulder, keep core tight, one behind toe when lunging
    burpees over db-chest touch floor, no hip open

    Weightlifting(15)
    Deload week 8
    Pull chart

    Fittrain(20)
    On the 6:00 min x4
    400m run
    12 s/a db overhead lunge 25/20-challenge up 35/25
    12 burpees over the dumbbell
    Record slowest time

    Opt(12)
    5x5 ghdsu

    Iso core
    3x10
    hammer curls
    dips
    reverse flys
    hollow rocks

    5x50m hill sprints

    Finisher
    30 arm circles
    30 t-raise
    60 flutters
    60 double tap crunch
    1:00 min samson per

  • Saturday endurance Workout

    Endurance WOD

    In teams of 2 for 45 minutes:

    AMRAP

    60 cal row
    50 m medball bear hug carry (9/6kg)
    60 burpee
    60 cal row
    60 medball shoulder squats (9/6kg)

    Share the work. One works, one rests

  • Under Pressure Workout

    For time:
    21-15-9
    Thrusters @ 42.5/30kg
    Burpee Box Jumps @61/51cm
     8:00 Cap

  • Power Cleans & HRPU Strength

    On the 90sec x 6
    2 Power cleans + 10 Hand release push-ups

    Between 70-85%. Single reps on cleans.

  • 5x2 Pausing Back Squat Strength

    • 8sec pause at the bottom
    • 50-60% of 1RM
    • Rest 2-3min btw sets

  • Conditioning Workout

    5 Rounds for time:
    20 Push-ups
    20 Barbell Rows @42.5/30kg
    20 Sit-ups
    20 Push Press @42.5/30kg
     Rx+: Start each round with 5/3 Ring Muscle-ups
     22:00 Cap

  • 11.2.2019 CF Workout

    Rive puolesta reidestä + polven alta + työntö

    8 x (1+1+1)@75-85%

    Työntö niskasta, 3 sek pito ylhäällä

    6x2@70-

    Raakarive 8x1@70-90%

  • Metcon Day Workout

    3 rounds for time:

    9 Hang Power Clean (40/30kg)
    15 Push Press
    21 SDHP (sumo deadlift high pull)

    Rest 5min

    4 rounds for time:

    Row 250m
    8 Burpee over Rower

    Rest 3min

    5 rounds for time:

    32 DU
    8 Box Step-Up, alternate legs

    These are all for time and with high intensity. Push it hard. Scale if needed.

  • Open 18.5 (same as 12.5 and 11.6) Workout

    Open 18.5 (same as 12.5 and 11.6)

    7min AMRAP:

    3-6-9-12-15... Thruster 45/30kg, C2B

    Master Athletes, check Games.crossfit.com for your details.

    RPE 4-5

    First 3 thrusters, then 3 C2B, next round 6 and 6...Reps increase by 3 on each round. Hit this hard!

  • CFPORVOO WOD 16.2.2019 Workout

    4 rounds
    5 strict pull ups
    4+4 TGUs 24kg/16kg
    50 DUs