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

  • Main site Monday 210802 Workout

    CrossFit Games Event 15
    For time

    600-m row
    90 chest-to-bar pull-ups
    36-ft. walking lunge, weight back-racked
    36-ft. walking lunge, weight front-racked
    36-ft. walking lunge, weight overhead

    ♀ 135 lb. ♂ 185 lb.

  • Deadlift sunday Strength

    A: Snatch, Build up to heavy 1rep
    B: Deadlift 5-5-5-5
    C: leg press 5x10
    D: Standing hamstring curls 2set

  • 8 rounds Workout

    2min. ON / 2min.: OFF:
    50 DU's
    6 Power Snatches (50/35kg)
    Max cal Row/Bike/Run in remaining time.

    • Ohjeistus:
    • Laitteelle tulisi jäädä aikaa noin minuutin verran.
    • Skaalaa toistoja tarvittaessa alas.
    • Kuroman tangossa tulisi olla sellainen, että kykenisit suorittamaan 6 toistoa pääasissa putkeen.

  • 12345 pariwodi Workout

    20 rounds for time with partner in style you go i go:

    1 jumping bar muscle up
    2 deadlifts 100/75 kg
    3 double kb snatch 20/16 kg
    4 burpees
    5 cal AAB

    Tc: 26 min

  • Woima Home Workout 3. Workout

    Warm-up
    5min Easy Jogging

    5 SETS
    20sec MAX Distance Run
    40sec Recovery Jog

    -No Additional Rest b/t Sets-

    -Rest 2:00-

    AMRAP 7 MINUTES
    10 Backpack Ground to Overhead
    10 Backpack Strict Press
    100m Run

    (Score is Rounds + Reps)

    *Backpack on reppu. Pakkaa sinne sopiva paino.

  • Up and down again - Hirvensalon hiihtokeskus Workout

    For time:
    5 times up and down to the hil.

  • Aerobic work + gymnastics + strength Strength

    AM: 65 min
    A. 2 rounds for consistency:
    Row 10 minutes
    Ski 10 minutes
    Bike 10 minutes

    PM: 150 min
    WU for 15 min
    1.GS
    A. HSW 15 min
    - 12 m.

    B. MU 60 min
    - Skill drills
    - MU 18 x 1 reps
    - Total of 18 MU

    C. Ring MU Strength and control:
    - 3 sets of: Feet assisted Russian dips - 8 9 9 reps
    - Rest as needed, then:
    - 3 sets of: Negative strict ring muscle ups - 3 3 3 reps

    2.Strength
    A. Romanian deadlift 5 x 8
    - Rest as needed-
    - Build to heavy! (RiR 1)

    3.Accessory
    A. 3 sets:
    - 6+6 Prone hip extensions
    - 10 Full can lifts
    - 10 90-90 Hip rotations

  • Back squat Strength

    500m row
    3x
    7 wall ball 12/9 to high target
    4 plate dead bug e/s
    7 Ring row, 2 s. hold at the top

    Back squat
    5x6 83% of 1RM

  • Päivän treeni 4.8 Workout

    LÄMMITTELY
    Alakropan lämmittely/aktivointi/liikkuvuus
    - nilkat
    - reidet
    - lonkat
    - pakarat

    TEKNIIKKA
    Sopivan kyykky syvyyden etsiminen
    Sopivan kyykky asennon etsiminen
    Kepin/tangon paikan hakeminen

    4x8 / 1min lepo sarjojen välissä
    Takakyykky

    Circuit
    4 kierrosta, 40s./20s.
    1. Takakyykky
    2. Staattinen syväkyykky KK kanssa
    3. Kyykkypito seinällä

  • B2. Hang Power clean 04:00-08:00 Workout

    3 x 3 Hang Power clean