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

  • Thursday 10th January 2019 Workout

    12 minute AMRAP in teams of 3
    8 dB hang squat cleans 22.5/15 (scaled to 10)
    8 Burpee over dB
    20 double unders (scaled to singles)

  • Wednesday 9th January Workout

    Wednesday
    wod: in partners
    1A:-8 Mins to get a 3rm bench

    1B:-8 mins to complete a 1 mile run

    1C:-8 mins Me cal bike

    1D:-8 mins Me cal ski
    *2 mins rest after each station

    Wod: partner Wednesday, grab a partner and go as heavy , hard and fast as possible!!

  • Echobike intervall Workout

    Echo bike
    10 s on / 30 off
    25 varv.

  • Deadlift singles and handstand practice (main site Wednesday 190109) Strength

    Deadlift 1-1-1-1-1 reps

    Then, practice handstands for 20 minutes.

  • Gymnastics + weightlifting + strength Strength

    150 min
    Warm up for 20 min

    1.Gymnastics
    A. HS Walk practice for 15 min
    - 30 m

    B. BMU practice for 20 min
    - HTB 3 x 1
    - BMU 1 3 3 3 4

    C. BMU speed:
    Every 2 minutes for 4 rounds:
    20 s. ME Bar muscle ups
    - 4 4 4 4 reps
    - Total of 30 BMU

    2.Weightlifting
    A. Power snatch
    - Build to heavy set of 5 touch and go

    B. Every minute on the minute for 7 minutes:
    5 Power snatches @ 80% of A)
    - 35 kg

    3.Strength
    A. Back squat
    - 6 x 2 @ Same weight as last week
    - Rest 2-3 min
    6 x 2 x 80 kg

    4.Conditioning - not done

    5.Accessory - not done

  • 21.12.18 - Must CrossFit Christmas Tree Workout Workout

    " 12 days of christmas "

    1x Pull up
    2x Thruster
    3x HSPU
    4x WBS
    5x Box Jump
    6x Front Squat
    7x KBS
    8x Burpee
    9x Deadlift
    10x TTB
    11x Shuttle Run
    12x Cal / AB Row

    RX : BB : 60/45 ; KB 32/24
    SC1: BB : 45/30 ; KB 24/16
    SC2: BB : 30/20 ; 16/12

  • 8.1.2019 Masters SM Workout

    Huoltaa + 60 min kävely lenkki

  • Aerobic work + gymnastics + strength Strength

    AM: 90 min
    1.Aerobic work for 85 min
    A. 4 rounds of:
    5 min run
    5 min row
    5 min bike
    5 min ski
    HR 128/142
    B. Mobility for 5 min

    PM: 110 min
    Warm up for 15 min + 30 m HSW
    1.Gymnastics
    A. Butterfly chest to bar practice for 25 min
    - Box drills 2 x 10 reps
    - Singles 9 x 1 reps
    - CTB + kip swing 6 x 3 + 3 reps

    B. Butterfly pull ups for 10 min
    - 10 9 9 7 = 35 reps

    2.Conditioning
    A. Every minute on the minute for 10 minutes:
    Even: 12 Cal Row
    Odd: 8-10 UB Toes to bar > 12 12 12 12 12

    3.HSPU Strength
    A. 3 sets:
    ME Deficit kipping HSPU (mahd hidas eksentrinen, pieni deficit)
    - 10 kg Rogue plates -7 6 5 reps
    Rest 15 s.
    6-10 DB Z-press (Heavy) - 20 lbs x 6, 15 lbs x 10, 15 lbs x 9
    Rest 2 min

    4.Sled sprints - not done

  • Muscle & Power, YV1 Strength

    Weighted Pushups 6-6-6 reps, then max reps without weight.

  • Monday 7th January Workout

    Monday
    Strength: 20 mins to perform
    Pull up programme week 4 (add a rep to each set)
    A 3rm strict press
    A 2rm push press/jerk
    A 1rm split jerk

    Wod: 7 min ascending ladder
    2-4-6-8-10 etc
    Thrusters@40/30
    BOB

    Strength: pull up programme we will be adding a rep to each set so if my max was 10 week 1 was 5-5-5 this week will be 6-6-6. On STOH aim to progress weight as you move to the next movement.

    Wod: don’t start off to fast , aim to maintain a fast pace , rather then start off fast and finish slow. Maintain around 75-85% of your max effort