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

  • FBB 10. Workout

    3 Rounds

    A1) Single leg landmine RDL 12+12 reps

    A2) Half kneeling KB press 12+12 reps

    A3) KB gorilla row 20 reps

  • 12 Min AMRAP Workout

    12 Min AMRAP;
    8 power Snatches 40/30kg
    16 T2B
    32 Wall Balls

  • Front Squat 5-4-4-3-3 Strength

    Front Squat
    5 reps V2
    4 reps V2
    4 reps V1
    3 reps V1
    3 reps V*

    -Every 3 minutes

  • Takakyykky 5,3,2,1,1 Strength

    Takakyykky 5,3,2,1,1 tavoitteena arkipäivän maksimi, joka on yleensä n. -10-15% kaikkien aikojen maksimista

    2 min tauot, nousevat painot

  • CORE Workout

    EMOM 10
    Even) 10 Ring Row
    Odd) 15 Hollow Rock

  • Barbell EMOM Workout

    10 Min EMOM
    5 DL
    4 HPC
    3 STOH

    70/50kg

    Work in pairs if necessary, work should be done under 30 secs

  • CrossFit Games Open 15.3 Workout

    Rx’d
    (Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54, Teen Boys 16-17, Teen Girls 16-17)

    Complete as many rounds and reps as possible in 14 minutes of:
    7 muscle-ups
    50 wall-ball shots
    100 double-unders

    Men use 20-lb. ball to 10 feet, Women use 14-lb. ball to 9 feet

    Scaled
    (Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

    Complete as many rounds and reps as possible in 14 minutes of:
    7 bar muscle-ups/jumping bar muscle-ups
    50 wall-ball shots
    200 single-unders

    Men use 20-lb. ball to 9 feet, Women use 10-lb. ball to 9 feet

  • 40-30-20-10 Workout

    40-30-20-10
    Box jump overs
    DB snatch 22.5/15kg

    Time Cap 15 Mins

  • Engine Strength Strength

    Clean and jerk complex
    1 clean + 1 hang clean + split jerk

    20 Mins with Quality first! No fails

  • 3-position Hang Snatch Strength

    3-position Hang Snatch (high hang-above the knee-below the knee). Snatch Can be either squat or power.

    Every 90-120sec x12

    Sets 1-3@ RPE 3
    Sets 4-6@ RPE 3-4
    Sets 7-9@ RPE 4
    Sets 10-12@ RPE 4-5

    Add loading after 3 sets.