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

  • Lisäpainoleuka Workout

    5x?
    3x pito

  • EASY: CrossFit Open 26.3 Workout

    OPTION 1)

    For time with partner, YGIG, divide anyhow:
    2 rounds of:
    12 burpees over the bar
    12 cleans, weight 1
    12 burpees over the bar, may step over
    12 thrusters, weight 1

    2 rounds of:
    12 burpees over the bar
    12 cleans, weight 2
    12 burpees over the bar, may step over
    12 thrusters, weight 2

    2 rounds of:
    12 burpees over the bar
    12 cleans, weight 3
    12 burpees over the bar, may step over
    12 thrusters, weight 3

    Time cap: 16 minutes

    Parit voivat hyödyntää samaa tankoa painojen salliessa. Painon 3 tulee olla noin 50% rinnallevedon 1RM:stä tai sellainen, että pystyt tekemään myös raskaimmat thrusterit 3-4 toiston sarjoissa. Painot 2 ja 1 tästä asteittain kevyemmät (voit katsoa suuntaa esim. virallisen version Scaled/Foundations -painoista).

    OPTION 2)

    2 rounds of:
    6 burpees over the bar, may step over
    9 cleans, weight 1
    6 burpees over the bar, may step over
    9 thrusters, weight 1
    - rest 60s after each round

    2 rounds of:
    6 burpees over the bar, may step over
    6 cleans, weight 2
    6 burpees over the bar, may step over
    6 thrusters, weight 2
    - rest 60s after each round

    2 rounds of:
    6 burpees over the bar, may step over
    3 cleans, weight 3
    6 burpees over the bar, may step over
    3 thrusters, weight 3
    - rest 60s after each round

    Time cap: 16 minutes

    Skaalaus:
    Painon 3 tulee olla noin 50% rinnallevedon 1RM:stä tai sellainen, että pystyt tekemään myös raskaimmat thrusterit 3-4 toiston sarjoissa. Painot 2 ja 1 tästä asteittain kevyemmät (voit katsoa suuntaa esim. virallisen version Scaled/Foundations -painoista).

  • Deadlift Strength

    Deadlift 3x1

  • Deadlift Strength

    Deadlift 3x2

  • Sumo deadlift Strength

    Sumo 3x2

  • Jerk balance Strength

    3 x 4 from the rack, 2 on both legs.

  • Snatch push press + ohs 7x3+2 Strength

    3 snatch push press + 2 ohs x 7

  • AF #masu Strength

    AF WEEK 12, Day 2

    WEIGHTLIFTING:
    E2MOM x6:

    Power Snatch + Hang Squat Snatch + Snatch. TnG reps.

    Target: find a technical heavy of the day.

  • AF #masu Strength

    AF WEEK 12, Day 2

    STRENGTH (2/3)

    3x6 Bench Press @ 88-92% of 3RM

    Target: do more work compared to last week.
    This should be RIR 2. Rest 2-3min between sets. This can be done with DB as well, if wanted. We repeat this one more time next week.

  • AF #masu Workout

    AF WEEK 12, Day 2

    CORE:

    3x10-20 GHD Sit-Up or V-Up