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

  • Skierg puuhastelua Anaero Workout

    1. 40cal 95-90% 2min breikki
    2. 20cal samalla vauhdilla, 5min breikki
    3. 20cal täysii 45min breikki
    4. 20cal täysii

  • Barbell conditioning Workout

    3x10 tng Power snatch / Rest 2min
    Rest 5min
    3x10 tng Power clean / Rest 2min
    Rest 5 min
    3x10 Hang squat clean / Rest 2min

  • 030617 Workout

    10 rounds for time:
    300 m run
    10 pull ups
    20 push ups
    30 air squats

  • On Ramp #1 / 9 Workout

    200m run

    15-12-9 rotating reps
    * Squats
    * Push Up
    * Ring Row

    200m run

  • Hand stand Workout

    Gymnastics Skills Warm-Up
    Spend three minutes working on proper hand and foot placement for a kick to handstand

    Immediately followed by. . .

    Every 30 seconds, for 3 minutes (6 sets), complete:
    Three-Quarter Handstand on Wall x 15 seconds

    Followed by. . .

    Two minutes of:
    Freestanding Head Stand, Tripod or Headstand with feet on wall

    Immediately followed by. . .

    Every minute, on the minute, for 6 minutes (2 sets), complete:
    Interval 1 – Donkey Kicks x 20 reps
    Interval 2 – Finger Presses x 20 reps
    Interval 3 – Hand Plank Shoulder Taps x 30 reps

  • kehonhuoltoa Workout

    Kehonhuoltoa ja alapyllyaktivaatiota

    Käytä aikaa näihin

    Pelkkä tanko, 3 kierrosta

    7 x hipthrust
    7 x hyvää huomenta
    7 x rinnalleveto supersmooth suoraan olkapäille läheltä
    7 x vauhtipunnerrus, keskity laskemaan tanko aina hyvin suoraan olkapäille toistojen välissä

    Kumpparijumppaa, venyttelyä ja rullailua

    Verryttele reidet, lonkat, ulkokiertäjät (eg pigeon), avaa rintarankaa pallolla ja rullalla ja kumpparilla, verryttele nilkat

  • Mainsite 140925 Workout

    3 rounds for time of:
    Run 400 meters
    30 squats
    52.5KG push press, 20 reps

  • 20.4.2017 To Jatkoryhmä (Squat/DL Dynamic Effort) Workout

    Box-kyykky 8x2x65%
    Raaka Rinnalleveto 3x3
    Etuheilautus kahvakuulalla yhdellä kädellä 100 toistoa per käsi
    Kelkkaa palauttavana 10-20 työntöä

  • 4.4.2017 Ti Jatkoryhmä (Squat/DL) -KEVYT VIIKKO- Workout

    Box-kyykky 5x5x50%
    Maastaveto 5x5x50%

    Kevyesti alaselkää ja vatsoja + lihashuoltoa

  • TTP Engine 23.1.2017 week 4/6 Workout

    Morning: 45 min

    WU for 10 min
    1.Weightlifting
    A. Suggested snatch warm up
    A. Power snatch – 12 x 1 @ 65%+, go every 75 seconds. Start @ 65%, move up on weight every 1 to 3 sets if moving well on all lifts, otherwise stay with the same weight.
    35 35 37.5 37.5 40 40
    42.5 42.5 45 45 45 45

    Evening: 135 min

    WU for 10 min
    Skill: BMU practice for 30 min
    BMU x 10 reps

    B. Clean and jerk – build to a heavy set of 3 clean and jerks for the day, aim for 5 to 7 sets @ 80-90%1RM range
    52.5 52.5 55 55

    2.SPP (Conditioning)

    A. 9 minute EMOM - warm up
    (1) – 10 to 20 wall balls
    (2) – 10 to 20 cal row
    (3) – 30 to 60 double unders

    B. CrossFit Games Open 16.1
    20 minute AMRAP
    25 ft OH (Overhead) walking lunge @ 42.5/30kg (95/65lbs)
    8 bar facing burpees
    25 ft OH walking lunge
    8 C2B pull-ups

    Result: 174 reps (6 + 18)
    Previous: 146 reps (5 + 16)
    185/193

    3.Cool down
    A. Assault bike for 10 minutes at very easy pace
    B. Movement flow of your choice from video library