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

  • Snatch Strength

    3 position snatch 3x3

  • 2013 CrossFit Games Regionals: Individual Event 5 Workout

    21-15-9

    Deadlift 140/90 kg
    Box jump 75/60 cm

  • Dippiä ja muuta Workout

    5min amrap:
    5 x boksihyppy 50cm
    5 x dippi renkaissa

    sitten 90sek lepo, sen jälkeen:

    2min max rep tupla

    Amrap x tuplat = pisteet

  • HOME 25/04/2013 Workout

    12 clean & jerks
    800 m run
    9 C&J
    400 m run
    6 C&J
    200 m run

  • Shaolin Workout

    Done in the legendary stairs of Pispala in Tampere Finland.
    We got the inspiration for this workout from shaolin monks going up and down stairs in different ways.

    Warmup: jogging all the way down to the level of the lake Näsijärvi and then up on top of the hill again. Bearcrawls down the big set of stairs.

    1. Running up the big set of stairs and going straight to wheelbarrows up the small set. Walk down and repeat without breaks. Switch pairs for the wheelbarrows. Total of 2-4 rounds.

    2. Handstand walking up the small set and/or down the big set.

    3. Going up the big set of stairs with different techniques such as squat jumps, lunges, midget walk and running with leaps of 3-5 steps. Short rest (1-2min) and again with a different technique. Total of 2-4 rounds.

    4. Planche pushups in the strairs with a pair holding the legs. Switch pairs and continue without rest. As many reps as possible. 3 sets.

  • 2 x snatch on the minute for 12 minute Strength

    12 minutes, on the minute: 2 x snatch. Use 2/3 of 1RM snatch.

  • Soutu Helen Workout

    3 kierrosta
    400m soutu
    12 x leuanveto
    21 x heilautus 24kg

    Helenissä leuat ja heilautus on toisinpäin.

  • Halmstad Metcon 130418 Workout

    2 varv av:
    Farmers walk runt huset 24/16, Om det regnar 10+10 utfallssteg med KB samt ingen vila.
    30sek vila
    5 armhävningar
    10 situps
    15 airsquats

    3 varv av:
    10 KB-sving
    10 T2B
    10 sek vila

    Avsluta direkt med:
    2min Plankan

  • 5x5 Hängstyrkeryck+ 3 ryckgreppsstöt bakom nacke- Vila 60sek Strength

    Beskrivning: Efter att ha utfört 5 hängstyrkeryck gör du direkt 3 ryckgreppsstöt bakom nacke. Använd tyngsta möjliga vikt med perfekt teknik.

  • ME UB Strict pull up, T2B, PU hold Workout

    10 mins to complete
    ME UB strict pull up
    ME UB T2B
    ME PU hold

    1 try each