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

  • CF Open 16.5 Workout

    21-18-15-12-9-6-3 reps for time of:
    – Thrusters (43/29 kg)
    – Bar Facing Burpees
    TC: 22 min
    With a running clock, as fast as possible complete the prescribed work in the order written. Athlete must complete 21 Thrusters and 21 Bar Facing Burpees, then 18 Thrusters and 18 Bar Facing Burpees, down to 15, 12, 9, 6, and 3 reps.
    ZONE 5 – Go as fast as you can!

  • Shoulder Press Strength

    4 x 10
    AHAFA

  • Snatch Workout

    3-position snatch
    High hang - hang - start

    Build up to 75% in 15min!

  • Back Squat Strength

    2 - 2 - 2 - 2

    Technical max every set (1 rep reserve every set)

  • Deadlift Strength

    4 x 10 @ 60%

  • Basic Conditioning Workout

    50min of work:

    1 min : 1 min

    0-10min Goblet squat- Lying Pass overs
    10-20min Shuttle run- Dragon w/elbow
    20-30min Samson stretch- Lat Pull Down
    30-40min Cossack squats - Arch Rock
    40-50min Muscle clean - Squat to Hamstring

  • Charlie's Triangle Workout

    Week 2 of this! Please stick to the same numbers, you know what it feels like!

    40 Min EMOM.
    1. 18/15 CAL Row
    2. 20 Thrusters 20/15kg
    3. 15 Burpees
    4. Rest

    Don't worry if you need to scale! Try to be smart and keep the numbers throughout! If you have a HR monitor wear it! Work should be done under 40 secs to maintain

  • ”CrossFit Games Open Workout 19.4” Workout

    Aikaa vastaan:

    3 kierrosta:

    • 10 tempaus (N 29kg / M 43kg)
    • 12 bar-facing-burpee

    3min lepo

    3 kierrosta:

    Time cap 12min (sisältää 3min lepoajan)

  • Snatch grip deadlift Strength

    2x5 (1.1.1.1.1) 20 seconds rest between reps

    Most of you wont know your 1RM but you can use 70-80% of your normal deadlift.

    Really important to move in the first phase of a snatch so hips down and chest up. Wide grip!

  • Front rack lunges Workout

    10 Min Emom
    1. 10 lunges 60/40kg

    Step back or forward