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

  • WOD Workout

    "Flight Simulator"

    For Time
    5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
    Unbroken Double unders

    Each set must be unbroken. Rope must stop moving before starting the next set. Rest as needed between sets. If a set is broken, athlete must start again from the beginning of that set. A single-under counts as a broken set.

    Score is the time on the clock when the last set of unbroken double unders is completed.

    Intermediate
    10-20-30-40-50-40-30-20-10
    Unbroken Double unders

    Scaled
    1-2-3-4....
    Unbroken Double unders

    TC 12 min

  • Conditioning Workout

    6 rounds for time:

    3 Squat Clean 60/40kg
    1 Push Press
    3 Squat Clean
    1 Push Jerk
    3 Squat Clean
    1 Split Jerk

    Rest 1:30 after each round

    TC 15min!

    Score is total time!

  • Sprint Metcon Workout

    21-15-9
    Box Jump 24/20"
    DB Snatch 22,5/15kg

    TC 5min!

  • Power snatch Strength

    EMOM x 12
    power snatch
    4x3
    4x2
    4x1

  • CrossFit Open Workout 16.2 Workout

    RX:

    Beginning on a 4-minute clock, complete as many reps as possible of:
    25 toes-to-bars
    50 double-unders
    15 squat cleans, 61kg / 38kg

    If completed before 4 minutes, add 4 minutes to the clock and proceed to:
    25 toes-to-bars
    50 double-unders
    13 squat cleans, 83kg/ 52kg

    If completed before 8 minutes, add 4 minutes to the clock and proceed to:
    25 toes-to-bars
    50 double-unders
    11 squat cleans, 102kg / 65kg

    If completed before 12 minutes, add 4 minutes to the clock and proceed to:
    25 toes-to-bars
    50 double-unders
    9 squat cleans, 124kg/ 79kg

    If completed before 16 minutes, add 4 minutes to the clock and proceed to:
    25 toes-to-bars
    50 double-unders
    7 squat cleans, 142kg/ 93kg

    Stop at 20 minutes.

    Scaled:

    Beginning on a 4-minute clock, complete as many reps as possible of:
    25 hanging knee raises
    50 single-unders
    15 squat cleans, 43kg / 25kg

    If completed before 4 minutes, add 4 minutes to the clock and proceed to:
    25 hanging knee raises
    50 single-unders
    13 squat cleans, 52kg / 34kg

    If completed before 8 minutes, add 4 minutes to the clock and proceed to:
    25 hanging knee raises
    50 single-unders
    11 squat cleans, 61kg / 43kg

    If completed before 12 minutes, add 4 minutes to the clock and proceed to:
    25 hanging knee raises
    50 single-unders
    9 squat cleans, 70kg/ 52kg

    If completed before 16 minutes, add 4 minutes to the clock and proceed to:
    25 hanging knee raises
    50 single-unders
    7 squat cleans, 83kg/ 61kg

    Stop at 20 minutes.

  • Skills (Handstand / HS Walk) 2. Workout

    Skill Practice:
    -Kick Up 2 HS against wall
    -Arch to hollow facing wall
    -One leg on box and weight shifting
    -Shoulder tapping
    -Walk against wall
    -Free Walk
    -Headstand - HS Walk - Headstand

  • EMOM 12 Workout

    3 Hang Power Clean + 3 Push Jerk

    @ 65% of TM Power Clean

  • 5x10 front squat Strength

    5 kertaa Front squat, 70% 5RM FS:

    10 - 10 - 10 - 10 - 10

    Lepää 90s.

  • Back Squat Strength

    4 - 4 - 4 - 4

    Technical max every set (1 rep reserve every set)

  • Vauhtipunnerrus 3RM ja max toistot @80% Strength

    Vauhtipunnerrus 3RM ja max toistot @80%