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

  • CrossFit (in) Coqueiros Workout

    Domingo, 23.09.18
    EVA, 5 rounds for time
    - 800m run
    - 30 Kettlebell Swing
    - 30 Pull-ups

  • Metcon Workout

    • 20 Min AMRAP of:
    Toes to Bar 20 reps
    One-Arm DB Power Snatch (22.5/15Kg) 20 reps
    Ring Muscle Ups 10 reps
    Double DB Power Clean (2X22.5/15Kg) 20 reps
    Double DB Front Rack Walking Lunges (2X22.5/15Kg) 20 reps

  • 29.9.2018 La Nopeuspenkki + yläpellin bodaus :) Strength

    Penkki 3x3x60%, 3x2x70%, 3x1x80%
    Kapea penkki 1x15-20
    Ylileveä penkki 1x15-20
    Leukoja eri otteilla 5x5-15
    Hauikset myötäotteella 5x12-20

  • Thursday 4th October Workout

    Skill: snatch drills

    Wod:
    12 min Emom
    1: ME power snatch
    2: ME Burpees
    3: Rest
    *you choose weight.
    Score =weightxreps

    Wod: go hard and fast each minute! You have. A minute to recover so go for it.

  • Clean & jerk 3-1 Strength

    Työnnöt kolmosista ykkösiin

  • 9/26/18 Workout

    Start up
    stretch for 4 mins

    choose one:
    2 mins of running, rowing, airdyne, jax, jump rope, rope slam

    2rds(8)
    10 mountain climbers
    10 h2r
    10 high knees

    Metcon(17)
    amrap 17
    20 mountain climbers(2ct)
    20 jing jang
    20 sit ups
    20 burpees
    20 double unders x2 singles
    1 rope climb(mod 3 from floor)

    @22:00 4x6 heavy db curl to shoulder press

    @35:00 gymnastic goat

    @45:00
    Finisher
    30 cuff iso
    15 side plank pt per
    2 min lax ball sh smash
    2 min lax glute smash
    2 min samson stretch

  • 9/14/18 Workout

    Start up
    stretch 4 mins

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

    2rds(8)
    20 jax
    10 halo

    Metcon/*Rx(25)
    10-8-6-4-2-4-6-8-10
    bench/strict press
    cal row
    barbell curls
    tricep band pull downs
    sit ups

    Finisher
    1 min sh distraction
    30 over unders
    lax ball

  • Metcon Workout

    3 Round of:
    Assault Bike 30/20 Kcal
    BB Power Snatch (50/35Kg) 15 reps
    Double Unders 60 reps
    3:00 rest each round

  • Partner metcon AMRAP 20 Workout

    20 KB swing (32/24kg)
    20 Batman situp
    20m KB front rack carry (heavy)

  • Weightlifting strength Strength

    • 2-2-2-2-2-2 of:
    BB Jerk
    2 reps
    2 reps
    2 reps
    Heavy 2 reps
    90-95% Heavy 2-2 reps
    Scaldati progressivamente e poi in 4 sets sali sino ad una doppia pesante ma che non sia un vero e
    proprio 2RM. Poi con il 90-95% di quell carico fai altri 2 sets