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

  • Endurance Workout

    • 3 Interval of:
    Run 10:00 @ 85-90% MHR
    2:1 rest each interval

  • CrossFit LAV - Day 1 Workout

    AMRAP 5''
    Burpies Box Jump over
    5" rest
    AMRAP 4''
    10mts shuttle run
    4" rest
    AMRAP 3''
    Power Clean
    3" rest
    AMRAP 2''
    Wallballs
    2" rest
    AMRAP 1''
    Strict Pull-ups unbroken
    1" rest

  • Aerobic work + mobility Workout

    60 min

    A. Easy row for 30 min, NB only
    6074 m, 2.28.1 / 500 m
    134/145
    B. Shoulder recovery for 30 min

  • Soutu 10000m Workout

    19.3.2019 10km Soutu 43:43, 2 soutajaa
    2x 1,5min
    2x 2min
    2x 3min
    loppo 2min vaihdoilla

  • Open Doors 16-20 Workout

    Wodien aikana voi tulla myös tekemään omia settejä:

    • mobility/assarit
    • rästit viime viikolta
    • heikkoudet

    Valmentaja on paikalla, mutta hän vetää wodit joten open doors-treenit omatoimiset. Wodilaisilla etuajo-oikeus välineisiin yms.

  • Snatching Strength

    Every 2 minutes, for 6 minutes (3 sets):
    2 Snatch Pulls + 2 Power Snatches + 2 Overhead Squats @ 60-65% of 1-RM Snatch

    Followed by…

    Every 2 minutes, for 6 minutes (3 sets):
    1 Snatch Pull + 1 Power Snatch + 1 Overhead Squat @ 70-75%

    Followed by…

    Every 2 minutes, for 10 minutes (5 sets):
    1 Snatch Lift-Off + 1 Snatch from Below the Knee @ 75+%
    (After the first snatch lift-off, perform a second lift-off and pause for 1-2 full seconds just below the knee, and snatch from there.)

  • CHIPPER // ...AND BACK Workout

    FOR TIME:

    FOR THE SHOULDER 2 OVER HEAD, USE A SINGLE 30KG DUMBELL AND ALTERNATE HAND EACH 5 REPS

    SCALE AS NEEDED AND NOTE IN COMMENTS

    • 50 CAL ROW
    • 50 PULLUPS
    • 50 GHD SITUPS
    • 50 BURPEE BOX JUMP OVERS 24"
    • 50 SHOULDER 2 OVERHEAD
    • 50 BURBEE BOX JUMP OVERS 24"
    • 50 GHD SITUPS
    • 50 PULLUPS
    • 50 CAL ROW

  • E30SOS clean&jerk Workout

    Etabler et clean&Jerk hvert 30 sekund på sekunder i 10 min.
    Vægt er score

  • Metcon Workout

    • 16-20 Min EMOM of:
    1st Min
    Double KB Alternating Press 20 reps unbroken
    (Utilizza due KB il cui peso ti permetta di completare le reps unbroken)
    2nd Min
    GHD Sit Ups 10-15 reps

  • EMOM 32 Workout

    Alternating for 32 min:
    1. 10 OHS
    2. 10 GHD sit-ups
    3. 10 Box jumps
    4. 40 DU