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

  • AMRAP 7 min (C) Workout

    AMRAP 7 min

    7 Power Cleans
    7 Pullups
    7 HR Pushups

  • Power&Speed - Clean Pull 5x3 Strength

    Clean Pull 5x3@100-110% of 1RM Clean

    Ohje: käytä remmejä tarvittaessa. Tee 5x3 vetoja. Muista, että kyseessä ei ole maastaveto, vaan tangon tulee kiihtyä ylöspäin, olankohautus ja kyynärnivelet koukistuvat lopuksi. Tanko tulee noin navan kohdalle

  • Regionals event 3 - modified Workout

    CrossFit Games Regionals event 3 - modified

    For time:
    30m dumbbell overhead walking lunge
    100 double-unders (cap 3 min)
    50 wall-ball shots
    10 Rope Pullups, alternating hands
    50 wall-ball shots
    100 double-unders (cap 3 min)
    30m dumbbell overhead walking lunge

    Suggested weight: 22,5/15kg or 24/16kg
    Time Cap: 25 min
    Scale Rope Pullups -> 15 Kipping CTB -> 15 Kipping Pullups -> 20 Jumping CTB

    Original Rx:
    Men use an 80-lb. dumbbell and 30-lb. ball.
    Women use a 55-lb. dumbbell and 20-lb. ball.
    Time cap: 16 minutes

  • 3-position clean x4 Strength

    3-position clean, four sets.

  • Tiistai 23.5 Workout

    Emom 10:
    Odd: 3 weighted pull ups
    Even: 10 weighted dips (not rings)

    Practise kipping hspu for 10min (min 20 reps)

    4 sets:

    1-3 strict mu - 10 sec support - 1-3 kipping mu

    Or

    10-15 box mu (3 sec pause at the top)

    For time:

    50 du
    50 pull ups
    50 du
    50 push ups
    50 du
    50 t2b

  • 170515 - AVANZADOS Workout

    OPEN 17.3
    FOR REPS
    0 - 8 MINUTOS 3 ROUNDS OF:
    6 CHEST TO BAR PULL UPS
    6 SQUAT SNATCHES (30/20)
    Then 3 rounds of:
    7 CHEST TO BAR PULL UPS
    5 SQUAT SNATCHES (30/20)

    8 - 12 MINUTOS 3 ROUNDS OF:
    8 CHEST TO BAR PULL UPS
    4 SQUAT SNATCHES (50/30)

    12 - 16 MINUTOS 3 ROUNDS OF:
    9 CHEST TO BAR PULL UPS
    3 SQUAT SNATCHES (55/35)

    16 - 20 MINUTOS 3 ROUNDS OF:
    10 CHEST TO BAR PULL UPS
    2 SQUAT SNATCHES (60/40)

    20 - 24 MINUTOS 3 ROUNDS OF:
    11 CHEST TO BAR PULL UPS
    1 SQUAT SNATCHES (65/45)

  • Strength&Conditioning - 1min HARD, 1min Easy, 10 rounds Workout

    10 rounds:

    1min HARD, 1min easy: Assault or Row

    Ohje: polje/souda minuutti kovaa, ja minuutti rauhassa. Pyri tasaisiin suorituksiin, eli älä aloita liian kovaa. Harjoitus saa kuormittaa kovaa sinun hengitys- ja verenkiertoelimistöäsi, mutta täydellistä katkeamista ei saa tulla.

  • ENDURANCE: 8000 kierros w/ extra spices Workout

    A fair 6 km of jogging with the coach.
    Bodyweight movements are performed during the trip.

  • Rive Strength

    Rinnalleveto 1 maasta + 1 riipusta polven päältä nousu 85-90% ja sen jälkeen 3x 2 90% siitä mihin nousi

  • 4/21/17 Workout

    Start up(14)
    stretch 4 mins

    choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

    3rds
    10 plyo
    8 goodmornings
    6 push-ups
    4 deadlifts

    Metcon/Metcon-comp(13)
    Benchmark Friday
    "Diane"
    21-15-9
    deadlift 225/155-scale as needed
    hspu    -scale as needed

    afterburner(4)
    amrap 4
    Metcon/*Metcon-comp
    3 cleans 135/95-95/65
    3 dips/*ring dips

    Finisher
    stretch and roll low back
    lax shoulders
    2 min plank