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

  • Power&Speed - Strength Work Strength

    5 sets
    Front Squat 10- 8-6-4-2 AHAFA
    Weighted Pull-Up 5x3
    Strict Ring Dip 5-10

    Ohje: tee tämä voimaosia kiertoharjoitteena. Ensin 10 etukyykkyä, lepää 1-2min, 3 lisäpainoleukaa, lepää 1-2min, 5-10 dippiä. Tässä on yksi kierros. Seuraavalla kierroksella etukyykyn sarja vähenee kahdella, muissa liikkeissä toistot pysyvät samana.

  • 6/11/2017 Workout

    Jackie
    1,000m Row
    50 Empty Barbell Thrusters
    30 Pull Ups

  • Let's run! Workout

    1 set: 300m, 400m, 300m
    With 100m walk between each
    Rest 4 mins

    1 set: 300m, 300m, 300m
    With 100m walk between each
    Rest 4 mins

    1 set: 300m, 200m, 300m
    With 100m walk between each
    Rest 4 mins

    1 set: 300m, 100m, 300m
    With 100m walk between each
    Rest 4 mins

  • Maanantai 5.6 Workout

    Aamucardio: Rowing program if not done.
    If already finished then
    EMOM 30
    1) 12 Power snatches 35/25
    2) 10 Burpee box overs
    3) Rest
    4) 15 Overhead squats 35/25
    5) Rest

  • CFPORVOO WOD 3.6.2017 Workout

    3 rounds for time
    200m row
    50 DUs
    100 singles

  • Onsdag 12/4 2017 Workout

    5km run

    Då det är löpning har vi endast ett gemensamt pass idag klockan 17:30. Samling vid gymmet om vanligt. Vill ni inte springa kan ni ro 5km eller köra prestationspasset.

  • K2E and KB swings Workout

    5 Rounds for time

    • 7 Knees 2 Elbows
    • 14 KB swings (American) 24kg

    TIMES TO BEAT

    Beginner athlete: 7min 35sec
    Average athlete: 6min 19sec
    Advanced athlete: 5min 3sec
    Elite athlete: 3min 48sec
    Regional athlete: 3min 17sec

  • Open Workout 17.3 (Scaled) Workout

    Prior to 8:00, complete:
    3 rounds of:

    6 jumping chin-over-bar pull-ups

    6 squat snatches (45 / 35 lb.)
    power snatch with OHS permitted

    Then, 3 rounds of:

    7 jumping chin-over-bar pull-ups

    5 squat snatches (75 / 55 lb.)

    *Prior to 12:00, 3 rounds of:

    8 jumping chin-over-bar pull-ups

    4 squat snatches (95 / 65 lb.)

    *Prior to 16:00, 3 rounds of:

    9 jumping chin-over-bar pull-ups

    3 squat snatches (115 / 75 lb.)

    *Prior to 20:00, 3 rounds of:

    10 jumping chin-over-bar pull-ups

    2 squat snatches (135 / 95 lb.)

    Prior to 24:00, 3 rounds of:

    11 jumping chin-over-bar pull-ups

    1 squat snatch (155 / 105 lb.)

    *If all reps are completed, time cap extends by 4 minutes.

  • Crossfit Open 2017 17.3 Workout

    Prior to 8:00, complete:
    3 rounds of:
    6 chest-to-bar pull-ups
    6 squat snatches, 95 lb.
    Then, 3 rounds of:
    7 chest-to-bar pull-ups
    5 squat snatches, 135 lb.

    *Prior to 12:00, complete 3 rounds of:
    8 chest-to-bar pull-ups
    4 squat snatches, 185 lb.

    *Prior to 16:00, complete 3 rounds of:
    9 chest-to-bar pull-ups
    3 squat snatches, 225 lb.

    *Prior to 20:00, complete 3 rounds of:
    10 chest-to-bar pull-ups
    2 squat snatches, 245 lb.

    Prior to 24:00, complete 3 rounds of:
    11 chest-to-bar pull-ups
    1 squat snatch 265 lb.

    *If all reps are completed, time cap extends by 4 minutes.

  • Row & AB intervals Workout

    Row (rest 2min btw sets):
    5min 5K pr +10
    4min 5K pr +5
    3min 5K pr pace
    2min 5K pr -5
    1min 5K pr -10

    5 min rest

    Assaultbike (rest 2min btw sets):
    5min 250/200w
    4min 300/240w
    3min 350/280w
    2min 400/320w
    1min 450/360w

    So this is a total of 52 minutes workout.