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

  • 20.8.2019 CF Workout

    Etukyykky, raskas ykkönen (ilman vyötä)

    Tempaus pukeilta (polvelta) 1x2@70%, 1x2@75%, 3x2@80%

    Tempaus veto (pause polven alla) 1x3@90%, 1x3@95%, 1x3@100%

    Lisäpainolankku 3 x 50 sek

  • Team WOD 7.9 Workout

  • 6.9.2019 Sali Strength

    Kisaverkka. 15-20 minuuttia peruslämppää. Soutua, pyörää, lyhyet venytykset, kepin pyöritykset.

    Tempaus

    2 x 70%, 1x2@75%, 1@80%, 1@85%, 1@90%, 1@95%, 3 x 1@MAX

    Tauko 10 min

  • 9/5/19 Workout

    Warm up of the week:
    100m run or :20 airdyne/row
    10 jax
    10 pik-n-grass
    10 squats
    10 push ups
    10 hip rotations
    10 active spidermans
    10 pass thru
    1:00 min hamstretch stretch

    Workout(20)
    5rds
    5 decline push ups-challenge-strict hspu
    10 s/a db hang clean and jerk 35/20-challenge-50/35
    15 step ups-challenge-box jumps
    20 jump rope-challenge-double unders
    25 cal row

    Opt(15)
    4x1 bench-climbing
    4x1 jerk
    5x5 hip ext
    5x100m sprint

    Finisher
    50 alt toe tap
    1:00 min samson

  • 60min swim Workout

    60 minutes swimming

  • 02042013 CF OnRamp2 Workout

    10...1:
    KB deadlift 16kg
    push press w/ bar 20kg

  • CrossFit Games Open 20.3 Workout

    Workout 20.3 / Workout 18.4

    Diane:

    21-15-9 reps of:
    - Deadlifts,
    - Handstand push-ups

    ♀ 155 lb. ♂ 225 lb.

    Then,

    21-15-9 reps of:

    ♀ 205 lb. ♂ 315 lb.

    Time cap: 9 minutes

  • Takomo Build It #57 Workout

    10-9-8

    A.) barbell hip thrusts
    A.1) sumo band pull through x2reps

    B.) Iso dynamic KB/DB row / side
    B1.) lat pull down with band & stick x2reps

    C.) Floor press
    C1.) Tricep press with band&stick x2reps

    D.) Max reps DB bicep curls in 30 sec

    Midline:
    4 rds
    weighted abmat sit-ups with WB 10-12 reps
    -rest 45 sec

  • 2.9.2019 Sali Workout

    30 minuuttia

    10 - 15 Lapapunnerrus
    25 Varpaat seinällä vatsaa
    10 - 15 Lapaleukaa
    20 russian Twist
    400 m hölkkä

    10 minuuttia

    "Kiinalaisen" kyykkyasennon hakemista tangolla

    30 minuuttia venyttelyä

  • Endurance Workout

    • Interval:
    1 Interval of:
    Row 1000 m @ > 90% MHR
    1:1 rest
    3 Interval of:
    Row 750 m @ > 90% MHR (prova a tenere lo stesso 500/split dei 1000 m)
    1:1 rest each interval