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

  • Saturday Metcon Workout

    Metcon
    3 rounds for time
    24/20 calories of Air bike
    12 deadlifts @80/55kg
    12 c2b pull ups / pull ups
    rest 3 minutes
    3 rounds for time
    20/16 calories of Air bike
    9 deadlifts @100/70kg
    9 c2b pull ups / pull ups
    rest 3 minutes
    3 rounds for time
    16/12 calories of air bike
    6 deadlifts @120/80kg
    6 c2b pull ups / pull ups

    Scaled deadlift weights : 70/55 + 85/62.5 + 100/70kg
    time target on first set sub 10 minutes
    second sub 8 minutes
    last one sub 6 minutes
    keep bike moderate pace all time of workout, it will be smart decision. On last rounds if you feel good to go maybe
    little faster but not that much that you will lose that time back on dl and pull ups.
    This is longer piece metcon and pure crossfit workout, ENJOY!
    Score is total time of workout, NOT INCLUDING REST TIMES BWN.

  • Conditioning Workout

    EMOM 15

    M1) 1-5 strickt HSPU
    M2) 6 dbl db devils press 22.5/15 kg
    M3) 40 sec DU's

    sHSPU can be Z press AHAFA or box hspu to deficit.

  • amrap10 thrusters pullups Workout

    15 thrusters 95/65 lbs
    15 pullups

  • 50 benchpress Workout

    50 bench press @ 60 % of 1 RM
    -every 3 min. 200 m run
    -15 min time cap
    -start with 200 m run

  • Perjantaispessu 2.7 Workout

    TBA

    Ilmoitetaan myöhemmin.

  • Monday Workout + Cool down Workout

    Every 4 min for 16 minutes (4 sets)
    10m Single arm DB OH lunge @15/22.5kg (Right hand)
    2-4 bar muscle ups / 4-5 burpee pull ups
    10m Single arm DB OH lunge @15/22.5kg (Left hand)

    Goal is get good quality lunges and unbroken sets on mu/steady fast pace burpee pull ups.

    Cool down
    2-3 min light cardio
    1+1 min glute smash with roller
    1+1 min pigeon pose strech
    1+1 min lat smash with roller
    1 min prayer pose strech

  • Monday Weightlifting&Strenght Workout

    Weightlifting&Strenght
    Every min for 5 minutes
    3 squat snatches @60-65%
    rest 1 min
    Every min for 5 minutes
    2 squat snatches @70-75%
    rest 1 min
    Every 30sec for 10 times
    1 squat snatch @80-85%

    Strenght
    Pause Back Squat + Back Squat 5 sets 1+1 reps ,build to 80-85% of 1 rm
    rest 1,5-2 min bwn sets

  • Push Jerk Strength

    3 min DU practice
    3x
    10 band face pulls
    5 kneeling KB press e/s
    5 Kb snatch e/s
    10m Oh carry e/s

    in 20 min

    Find 1 Rm Push Jerk
    mark 3 of your best lifts

  • Track Workout

    2 rounds of
    - 10 leg swings R (front to back)
    - 10 leg swings L (front to back)
    - 10 leg swings R (side to side)
    - 10 leg swings L (side to side)
    Then 2 rounds of
    - Side high knee karaoke drill 10m e/s
    - 10m Over the hurdle
    - 10m Knee to chest
    - 10m Figure four
    - 10m Samson stretch
    2x 400m jog 4 min rest

    Five rounds of:
    800m run at moderate pace
    50 air squats
    50 sit-ups
    25 burpees
    800m as fast as you can

  • For time Workout

    20 Front Squats 60 / 40 kg
    20 Burpee over bar (Lateral)
    20 Push Presses 60 / 40 kg
    20 Burpee over bar (Lateral)
    20 Thrusters 60 / 40 kg

    (Time cap 12min.)