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

  • 3x3 min töitä ja 2 min lepo Workout

    3 x 3min, 2min lepo
    Thruster 2,4,6,8,..
    Leuanveto/rinta tankoon 2,4,6,8,…

    Anna palaa

  • Lantionnosto 3 x 7 Strength

    Hip thrust 3 x 7, you choose the weight

  • Partner AMRAP 10 Workout

    Partner AMRAP 10

    20 box jump over
    20 sit up

  • 220124 Maanantai A Strength

    Back squat progression VK 3/3
    6x 1 pause back squat + 1 back squat
    @82-87% 1RM (2-3 RIR)

    Kolmen viikon progressio. Sarjoissa ensimmäinen toisto tehdään aina pausella ja loput normaalina kyykkynä. Viikoittain sarjoissa on yksi kyykky vähemmän ja painot kasvavat.

  • Clean, Jump & Run Workout

    For time: 10 rounds

    3 power clean 70/50kg
    6 box over jump
    200m run

    (Target under 18min, Time cap 28min)

  • 16 x Snatch Strength

    E30s x 16

    1 snatch (70-80% of daily 1rm)

  • 4x5 Deadlift Strength

    4x5 Deadlift @75-85%

  • 7.5.2019 Strength

    Hang Power Snatch (above knee)@Moderate (50-70%)

    7x2

    SO 1:30

  • Crossfit Games Open 17.3. Workout

    Crossfit Games Open Workout 17.3.

    If you complete the first six rounds within the timecap (1. = 8 min), you are allowed to move onto the next set of repetitions. You do not need to wait for the timecap to finish. If you do not finish within the timecap, your workout ends there.

    -
    RX (Ages 16-54)

    Prior to 8:00, complete:
    3 rounds of:
    6 chest-to-bar pull-ups
    6 squat snatches (95 / 65 lb.) 43/29 kg

    Then, 3 rounds of:
    7 chest-to-bar pull-ups
    5 squat snatches (135 / 95 lb.) 61/43 kg

    *Prior to 12:00, complete 3 rounds of:
    8 chest-to-bar pull-ups
    4 squat snatches (185 / 135 lb.) 83/61 kg

    *Prior to 16:00, complete 3 rounds of:
    9 chest-to-bar pull-ups
    3 squat snatches (225 / 155 lb.) 102/70 kg

    *Prior to 20:00, complete 3 rounds of:
    10 chest-to-bar pull-ups
    2 squat snatches (245 / 175 lb.) 111/79 kg

    Prior to 24:00, complete 3 rounds of:
    11 chest-to-bar pull-ups
    1 squat snatch (265 / 185 lb.) 120/83 kg

    *If all reps are completed, time cap extends by 4
    minutes.

    -
    Scaled (Ages 16-54)

    Jumping chin-over-bar pull-ups (- bar 6 inches above head -)
    Squat snatches or power snatches with overhead squats permitted

    Men use 45-75-95-115-135-155 lb. (20-34-43-52-61-70 kg)
    Women use 35-55-65-75-95-105 lb. (15-25-29-34-43-47 kg)

    RX: Full / squat snatch is required. You must catch the barbell below parallel. Power snatch + OHS is NOT permitted.

    Scaled: A squat below parallel is required, but you are allowed to do a power snatch + OHS.

    Note the tiebreak time after each 3 rounds.
    Another person is allowed to help change the weights, or several barbells can be used.

  • Front squat X x 8 Strength

    Front squat, sets of 8

    Post 5 heaviest successful sets