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

  • Optional accessory Workout

    Optional Accessory
    2-4 rounds, rest as needed

    1) 1-2 Skin the Cat
    2) 10-15 Lateral Raises

    RPE 3

  • ENGINE Workout

    Saturday

  • Optional accessory Workout

    Optional Accessory

    CONDITIONING

    EMOM x12

    1) 3-6 D-Ball/Sandbag Ground to Shoulder
    2) 30-50 DU
    3) 10-15 Up&Down

    RPE 4, very heavy breathing

  • Power Clean + Squat Jerk Strength

    WEIGHTLIFTING

    Power Clean + Squat Jerk

    Every 60-90sec x12

    Target: good, tehcnical lifts. This is not all out! Add loading by feel.

    Tailoring options

    Power Clean→ Bar from the Rack
    Squat Jerk→ Power Jerk

  • RCG2019 Ringer 1 & Ringer 2 Workout

    CONDITIONING

    RCG2019 Ringer 1 & Ringer 2

    Ringer 1
    30-20-10 reps of:
    Air bike (calories)
    Toes-to-rings

    Time cap: 7♀ / 6♂ minutes

    Ringer 2
    15-10-5 reps for time of:
    Burpees (to rings)
    Overhead squats 61/42,5kg (135/95 lb.)

    Time cap: 5 minutes

    RPE 5, maximum effort

    Tailoring options:

    Change the rep scheme from 30-20-10 → 21-15-9 or 15-12-9

    OHS→ decrease the loading 61/42,5kg→ 50/35kg→ 40/30kg

    For additional event information, check games.crossfit.com

  • 10min EMOM Workout

    10min EMOM:

    Row 10/7kcal + AMRAP of Burpees over the Rower

    Score= Burpees

    RPE 4

  • Build it Workout

    15-12-10
    Snatch grip bent over row
    Sumo deadlift

    3 rounds
    3-5 rope lowering
    5-8 standing kb/db hip flexion/ leg

    4 rounds
    10 hammer grip seated banded pull down
    10 hammer biceps

  • Day 42 Workout

    Rest & Recover

  • LONG ENDURANCE Workout

    EMOM x 16-20
    1) bike
    2) 5-10 kb snatch
    3) row / or run
    4) 5-10m hs walk / or 2-3 wall walk

    rest 5min between emoms if needed

    EMOM x 16-20
    1) bike
    2) 3-10 bmu / c2b / pull up
    3) row / or run
    4) 10m kb oh walking lunge

    TARGET PK 2 - EASY VK / peissaa koneilla tahti sopivan kevyeksi

  • INTERVALS Workout

    4-5rounds

    30s On / 30s Off
    1) DU
    2) ttb
    3) shuttle run
    4) kb hang clean & jerk easy/moderate weight