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

  • Friday 8th March Workout

    CrossFit open 19.3

  • Kehonhuolto Workout

  • Takomo Build It #25 Workout

    6-8-10-8-6

    Tempo goblet squat 3 sec down, 3 sec pause at the bottom @heavy KB/DB
    rest 30 sec
    tricep extension with barbell
    rest 30 sec
    "rope rows"
    rest 30 sec
    Abmat sit-ups with wall ball
    rest 30 sec
    Bicep curls with barbell
    rest 30 sec
    Vipunostot
    Rest 1 min

  • Swimming Workout

    65 min
    55 min freestyle
    10 min flip turn practice

  • Gymnastics + aerobic work Workout

    140 min
    Warm up for 25 min
    1.Gymnastics
    A. HSW drills & practice
    - 15 m

    B. BMU practice for 20 min
    - 7 x 3 = 21 BMU

    C. Bfly pull up practice for 10 min
    - 40 bfly

    2.Aerobic work
    A. 2 rounds:
    15 min Bike
    15 min Row
    - Slightly faster on the 2nd round.
    Round 1: 2.24.8/1000 m, 2.24.0/500 m
    Round 2: 2.21.3/1000 m, 2.21.1/500 m

    3.Strength
    A. 3 sets:
    6 Deficit push ups (slow)
    8 Cuban press complexes
    10s Active hang
    10s Passive hang

    • Rest 90s-

  • Gymnastics + strength Strength

    120 min
    Warm up for 15 min
    1.Gymnastics
    A. MU practice for 80 min
    - RS
    - TWB
    - HTR
    - 2 swing + 1 MU x 2
    -1 swing + 1 MU x 5
    - 2 swing + 1 MU + 1 HTR x 7
    - Total of 14 MU (+ 6 attempts)

    2.Strength
    A. Banded deadlift
    Fast triples up to 70% effort

    B. 3 sets:
    12+12 KB Single leg RDL - 20 kg
    5+5 Half kneeling Bottom up KB Press - 6 kg
    8+8 Lateral box step ups (high box, no weight)

  • Hard routine Strength

    150 min
    Hard routine
    Warm up for 10 min
    1.WL
    A. Every 3 minutes for 21 minutes:
    Snatch + 2 Overhead squats
    - Build to heavy

    2.Conditioning
    A. Every 2 minutes on the minute for 10 minutes:
    Row 250/200m
    10 Overhead squats - 35 kg

    Rest as needed

    B. For time:
    21-15-9:
    Deadlift (Challenging weight, but unbroken) - 67.5 kg
    Box jumps
    Time: 3.27

    Rest as needed

    C. For time (10 min cap):
    15-12-9:
    Devil's press 50/35 lbs > 30 lbs
    Handstand push ups
    Result: 8 HSPU @ round 12

    3.Strength
    A. 4 sets:
    15 DB Lateral raises - 2.5 kg
    12+12 DB Single arm row - 15 kg
    10 Ring body saw
    - Rest 90 s. between sets-

    B. Double KB push press - 4 x 8 x 16 kg

    C. Single arm KB strict press - 4 x 6 x 10 kg

    D. DB press tabata - 15/10 lbs

    E. Bicep curl tabata

  • Gymnastics + weightlifting + conditioning Strength

    170 min
    Warm up for 20 min
    1.Gymnastics
    A. MU practice for 50 min
    - RS
    - TWB
    - HTR
    - 2 swing + 1 MU x 6
    - 2 swing + 1 MU + 1 HTR x 1
    - 2 swing + 2 MU x 1
    - Total of 9 MU

    B. HS practice for 15 min

    2.WL
    A. Clean and jerk 1RM

    B. Clean pull
    4 x 3 @ 100-110% max CJ

    3.Conditioning
    A.10 min timecap:
    40 Wallball
    30 KB Swing 24 kg
    20 Single arm DB Hang clean and jerks - 35 lbs
    Max cal run - 76 cal (4.25-5.00 min/km)
    HR 179/189

    4.Accessory
    A. Huoltava:
    3 sets:
    5+5 KB Bottom up press - 6 kg
    5+5 KB Windmill - 6 kg
    10+10 KB Single leg deadlift - 16 kg

  • Swimming Workout

    40 min
    Freestyle

    Iltapäivällä hieronta JH 60 min

  • Gymnastics + weightlifting + strength Strength

    165 min
    Warm up EMOM14 + 6 min. mob.
    1.Gymnastics
    A. MU practice for 40 min
    - RS
    - TWB
    - HTR
    - 2 swing + 1 MU x 7
    - 2 swing + 2 MU x 2
    - Total of 11 MU

    B. BMU practice for 10 min
    - 4 x 3
    - Total of 12 BMU

    2.WL
    A. Power snatch: Heavy single

    B. Every 30s for 8 minutes:
    1 Power snatch @ 85-90% of A)
    4 x 42.5 12 x 45 kg

    3.Strength
    A. Back squat 5 x 2
    70 75 80 82.5 85 kg

    B. 5 sets:
    A) 8 Snatch grip presses - 10 12.5 14 14 15 kg
    B) 10 DB Prone row - 25 25 30 30 30 kg
    -Rest 90 s. between movements-