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

  • 1.11.2021 ( Front Squat ) Strength

    Tempo Front Squat

    5 x 3 x 50 - 60%. 2 Sec Pause on bottom. Fast Hip Extension.

    Between sets 5 seated box jumps.

    SO 3:30

  • 1.12.2020 Workout

    J.J

    For time:

    1 Squat clean  82,5kg/60kg 
    10 parallette handstand push-ups
    2 Squat clean 82,5/60kg
    9 parallette handstand push-ups
    3 Squat clean 82,5/60kg
    8 parallette handstand push-ups
    4 Squat clean 82,5/60kg
    7 parallette handstand push-ups
    5 Squat clean 82,5/60kg
    6 parallette handstand push-ups
    6 Squat clean 82,5kg/60kg
    5 parallette handstand push-ups
    7 Squat clean 82,5/60kg
    4 parallette handstand push-ups
    8 Squat clean 82,5/60kg
    3 parallette handstand push-ups
    9 Squat clean 82,5/60kg
    2 parallette handstand push-ups
    10 Squat clean 82,5/60kg
    1 parallette handstand push-up

    TC 23

    U.S. Marine Lance Corporal Justin James “JJ” Wilson, 24, of Palm City, FL, assigned to 3rd Battalion, 10th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, NC, was killed on March 22, 2010, while supporting combat operations in Helmand province, Afghanistan.

    He is survived by his wife Hannah McVeigh, parents Lance and Frances, brother Christopher, and sister Jamie-Ella.

    The “J.J.” Hero WOD was first posted on the CrossFit Main Site as the workout of the day for Wednesday, April 25, 2012 (120425).

    Omatoimi:

    Tankoon RX´d tai mahdollisimman paljon kuormaa. Mitä sitten jos jäät TC?
    Parallette HSPU : molempien käsien alle 15kg levyt ja abmat tyyny linttien väliin. Kyseissa harjoituksessa riittää kun päälaki menee juuri kämmen linjan alapuolelle.
    HUPSUT voi kipata, tai tehdä tiukkoina.

    Tulos on aika tai aikarajaan mennessä tehdyt toistot (esim. 42).

    Benchmark treenien kohdalla Wodconnectiin kannattaa kirjata ainakin Rx´d tai mitä skaalauksia on käytetty.

    Jos haluaa selitellä niin suotakoon sekin.

  • Clean & Jerk Workout

    15 min of Clean technique

    15 min of Split Jerk technique

    Max 60 % of C&J 1RM

  • 15.11.2021 AMRAP 10 + C&J 1RM Workout

    Running Clock 0-17 for reps & weight.

    AMRAP 10

    7 Bar Over Burpees
    14 Wallball 20/14p
    21 Kettlebell Swings 24/16kg

    In seven minutes Squat Clean & Jerk 1RM

  • Alkavalla 90 sek. 8 settiä Strength

    Alkavalla 90 sek.

    1 Korkea tempaus veto
    1 Tempaus riipusta raakana tai kyykkyyn

    Lisää painoa tekniikan salliessa

  • 7.4.2021 Strength

    Weighted Pull up

    5 - 4 - 3 - 2 - 1, AHAP

    Sendoff 3:00

  • Snatch complex Strength

    E90s x 7
    2 hang power snatch + 1 power snatch (Tng)

  • Overhead Squat Strength

    Overhead squat 5 x 3

    -leave one rep in the tank
    -rest 2-3 minutes between sets

  • Row Progression 1. Workout

    YGIG

    1500 m Row
    1250 m Row
    1000 m Row
    750 m Row
    500 m Row

  • "Basement Triangle" 6. (FINAL) Workout

    EMOM 40

    Add 1rep to previous week OR max out !

    1) Row
    2) KBS (Russian) 16/12kg
    3) Shuttle run 5m
    4) Rest

    Score is the rep scheme you used!
    Comment the RPE 0 easy - 10 max hard (rate of perceived exertion)