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

  • Intervals Workout

    Always 8 rounds of each interval pair , total 24 rounds
    20 sec on / 20 sec off (4 times both movements)
    a. odd : double unders , even : burpees
    rest 2 min
    b. odd : air squats , even : kb swings @24/16kg
    rest 2 min
    c. rowing all 8 rounds.
    total time is 22 minutes for this.

  • Power Snatch + 2 OHS week 3 Strength

    EMOM 2 x 5

    Power snatch + 2 OHS

    • prossat 80-90% 1 RM

  • 21-15-9 Workout

    21-15-9
    Strict pull up
    Strict hspu

    Run 400m between! So 21,21 run, 15,15, run, 9,9 run 400m.

    Time Cap 16 Mins

  • 30min parin kanssa Workout

    30min parin kanssa, kuin tekee 1 kierroksen ja sen jälkeen vaihto. Kevyt paino tangossa.

    3 yleisliike (tangon yli)
    12 maastaveto
    3 yleisliike (tangon yli)
    9 rinnalleveto riipusta
    3 yleisliike (tangon yli)
    6 ylöstyöntö

  • 4.4.2019 Workout

    AMRAP 14

    20 sit ups
    12 x Hang squat clean 50/35kg
    50 Kettlebell/Dumbbell snatch 24/16kg
    18/15 cal row.

    Rest 5 min

    AMRAP 14

    12 Burpees
    8 push press 50/35kg
    20 sit ups
    50 Stepping lunge w/ plate 20/15kg

    Total reps.

  • 2 rds for time Workout

    2 rds for time

    30 WB shots
    20 Power clean 52,5 / 35kg
    15 C2B

    TC: 13 min

  • 2.4.2019 Workout

    For Time:

    42-30-18
    Wall Ball 9/6kg
    Pull Ups
    100 Double Unders after each round

  • Hang snatch (squat) 3 reps Strength

    Every 2 minutes x 5

    Hang snatch (squat) 3 reps

    -70-80% 1RM snatch, ei feilejä

  • Amrap 12 with partner Workout

    Amrap 12 with partner

    20 burpees (10/pää)
    20 Goblet squats DB (10/pää)
    10 burpees (5/pää)
    20 V-ups (10/pää)
    20 Burpees (10/pää)

    -saa jakaa miten haluaa, kunhan toistot menee puoliksi.

  • CROSSFIT OPEN 19.2 Workout

    WOD

    CROSSFIT OPEN 19.2

    WORKOUT 19.2 RX’D

    Beginning on an 8-minute clock, complete as many reps as possible of:
    25 toes-to-bars
50 double-unders
15 squat cleans (weight #1) 25 toes-to-bars
50 double-unders
13 squat cleans (weight #2)
    If completed before 8 minutes, add 4 minutes to the clock and proceed to:
    25 toes-to-bars
50 double-unders
11 squat cleans (weight #3)
    If completed before 12 minutes, add 4 minutes to the clock and proceed to:
    25 toes-to-bars
50 double-unders
9 squat cleans (weight #4)
    If completed before 16 minutes, add 4 minutes to the clock and proceed to:
    25 toes-to-bars
50 double-unders
7 squat cleans (weight #5)
    Stop at 20 minutes.

    RX’D LOADING
    Rx’d: (Ages 16-54)
Men squat clean 135-185-225-275-315 lb. Women squat clean 85-115-145-175-205 lb.
    Teenagers 14-15:
    Boys squat clean 95-115-135-155-185 lb. Girls squat clean 55-75-95-105-115 lb.
    Masters 55+:
    Men squat clean 115-135-155-185-205 lb. Women squat clean 65-85-105-125-145 lb.

    WORKOUT 19.2 SCALED

    Beginning on an 8-minute clock, complete as many reps as possible of:
    25 hanging knee-raises* 50 single-unders
15 squat cleans (weight #1) 25 hanging knee-raises* 50 single-unders
    13 squat cleans (weight #2)
    If completed before 8 minutes, add 4 minutes to the clock and proceed to:
    25 hanging knee-raises* 50 single-unders
11 squat cleans (weight #3)
    If completed before 12 minutes, add 4 minutes to the clock and proceed to:
    25 hanging knee-raises* 50 single-unders
9 squat cleans (weight #4)
    If completed before 16 minutes, add 4 minutes to the clock and proceed to:
    25 hanging knee-raises* 50 single-unders
7 squat cleans (weight #5)
    Stop at 20 minutes.

    SCALED LOADING AND VARIATIONS
    Scaled: (Ages 16-54)
Men squat clean 95-115-135-155-185 lb. Women squat clean 55-75-95-115-135 lb.
    Scaled Teenagers 14-15:
    Boys squat clean 65-85-105-125-145 lb. Girls squat clean 45-65-75-85-95 lb.
    Scaled Masters 55+:
    *Men perform sit-ups, squat clean 65-85-105-125-145 lb. *Women perform sit-ups, squat clean 45-65-75-85-105 lb.