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

  • Ninjat 14-16v WOD Workout

    2 rounds:

    in 1,5 min 12 cal on assaultbike, the max reps of DB STOH

    1,5 min rest

    in 1,5 min 9 cal on rower, rest of the time max reps of DB Power Clean

    1,5 min rest

    in 1,5 min 9 cal on skierg, rest of the time max reps DB squat (20/14 lbs)

    1,5 min rest

    The result is the no. of reps done in STOH, clean and squat.
    The workout can be completed with a partner. Other one does the work while other one rests.

  • 09042018 Workout

    Sessio 1 (Monday)

    CrossFit Total 1:
    -Back Squat 1RM
    57,5 kg & 60 kg. Tää on aina yhtä haasteellinen, jostai syystä en vaan saa voimaa perseestä, oon ku haavan lehti edelleen. 🤦‍♀️
    -Press 1RM
    27,5 kg. Joku lihasryhmä puuttuu selvästi ku tulos on edelleen noin säälittävä.
    -Deadlift 1RM
    80 kg & 85 kg. Tää meni ihan kivasti.

    Hollow Hold – testi
    55 sekuntia, ihan jees.

    Sessio 2 (Tuesday)

    -10 000m Row for Time
    Jäi tekemättä koska edellinen viikko kuumeen kourissa.

    Sessio 3 (Thursday)

    -Snatch 1RM
    37,5 kg & 40 kg. Allemenossa ikuinen stoppi vähä liian aikasin.

    -Clean & Jerk 1RM
    47,5 kg & 50 kg. Aika ei riittäny yrittää useaan otteeseen 50 kg:llä, aika hutera jerkki. Jalkoja pitäis saada enemmän levälleen, etujalasta sais paremman tuen jos kulma olis isompi.

    Sessio 4 (Saturday+Friday)

    -Power clean 1RM
    50 kg & 55 kg. Ihan kivasti meni.

    -Front squat 1RM
    55 kg & 60 kg. Tuntu painavalta, mutta jostai syystä tää tuntuu paljo luonnollisemmalta ku takakyykky, voimaa saa ihan erilailla taakse. Tekniikan sai pidettyä hyvänä vielä noilla painolla.

    -Bench press 1RM
    40 kg & 45 kg. PR, kiva yllätys miten helposti 40 kg nousi vaikka se oli vanha pr. 45 kilolla tein kaks kertaa, toinen kerta nousi helpommin ku muisti kunnolla vetää hapen sisään ja jännittää kropan.

    Assault Bike MAS-test, 6min
    Jäi tekemättä koska edellinen viikko kuumeen kourissa.

  • Weightlifting2-A/B/C Strength

    5x2 min rounds
    2 power snatch+1snatch balance @ 60-90% of power snatch 1rm
    4x2 min rounds
    2 squat snatch @ 70-90% of squat snatch 1rm
    3x2 min rounds
    5 Klokov Trapi @ 40-50% 1rm snatch
    2x2min rounds
    5 Tall snatch @ barbell or light weight (move fast)

  • Fredag 25/5 2018 Workout

    A: E2m for 12min
    1: Back squat x5 @32x1
    2: Strict HSPU x Max

    B: 8rft:
    250m row
    200m run
    10 wall balls
    25min time cap

  • Lördag 19/5 2018 Workout

    Partner WOD
    18min amrap, Alternate full rounds
    3 Burpees
    6 Push Press 45/30kg

    9 Front squats 45/30kg

  • Snatch complex Workout

    Thursday 12th April 2018

    SNATCH COMPLEX

    Every Other Minute on the Minute x 7:
    1 Snatch Deadlift + 1 Mid-Hang Snatch High Pull + 1 Mid-Hang Power Snatch + 3 Overhead Squats

    Keep this complex relatively light today (70-80% of you Power Snatch 1RM) and focus on executing perfect positions on each movement.

    Post loads to comments.
    Exposure 1 of 8

    AMRAP 10 Minutes:
    20 Burpees
    15 Toes to bar

    Rx’d on the Burpee is jump out/jump in with full chest and thighs to the floor. Scale volume on the Toes to bar or to hanging knees raises as needed.

    Post rounds, reps, and Rx to comments.

  • 18.5.2018 Pe Vetojumppaa :) Strength

    Rinnalle veto (lämmittely, herättely, tekniikka) 5x3
    Tekniikkavedot 5x8 (painot 50-70% maksimista)
    Etukyykky 3x6
    Linkkuveitsi 5x10-15

  • Arnold press /Romanian deadlift super set Workout

    Monday 9th April 2018

    ARNOLD PRESS / ROMANIAN DEADLIFT SUPERSET*

    A1) Half-Kneeling Single-Arm Arnold Press:
    4 x 12-15

    A2) Barbell Romanian Deadlift:
    4 x 12-15

    Use a heavy load for the rep range that allows you to move with perfect form. Keep rest to a minimum, 30-60 seconds between movements.

    *Warm up and then perform a set of Arnold Presses, followed by a set of Romanian Deadlifts. Repeat for 4 work sets of each, resting 30 seconds to a minute between movements.

    Post loads to comments.
    Exposure 1 of 8

    6 Rounds or 25 Minutes:
    20/16 Calorie Bike/Row:
    3-6 Strict Toes-to-Bars (3 seconds down)
    6-8 Strict Ring Dips or Push-Ups (3 seconds down)

    Scale to challenging Hanging Leg or Knee Raises as needed. Sub Matador dips if Push-Ups are easy for you but you’re not stable in the rings.

    Post work to comments.

  • April 2nd 2018 Workout

    Warm up:
    5 min shoulder mobility
    2 rounds
    10 bb backsquats
    10 romanian deadlifts
    10 snatch pull from pos 1
    10 muscle snatch

    Strength:
    Backsquats
    10 min to work up to 80 %
    5×5 @ 80% of 1RM (85 kg)
    2 min rest between sets

    WOD:
    15 min amrap
    30 – 20 – 10 – 20 – 30
    cal row
    between sets 10 burpees over the rower
    Result: 130 cals - 50 burpees

    Rest 5 min

    amrap 5 min

    squat snatch @ 40 kg
    count snatches for score: 14 squat snatches

  • Warm up Workout

    5 Min EMOM of:
    Double Unders 30-50 reps +
    • 3 Round Not For Time of:
    Strict Ring Pull Ups 5 reps
    Standard Push Ups 7 reps
    One-Arm KB OHS Dx (light weight) 10 reps
    One-Arm KB OHS Dx (light weight) 10 reps
    Ring L-Sit max time hold