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

  • WARM-UP Workout

    2 rounds:
    20cal Bike/Airbike/Row
    10 KB Deadlift
    10 KBS
    5-10 Goblet Squat
    5-10 TTB
    +
    Hip Flow video and Thoracic Flow video

  • For time (A+B+C) Workout

    For time (A+B+C)

    A:
    2 rounds:
    9 Power Clean 60/40kg
    15 Wallball
    21 cal Row

    Rest 3min

    B:
    3 rounds:
    5 Power Clean
    10 Wallball
    15cal Row

    Rest 3min

    C:
    4 rounds:
    3 Power Clean 60/40kg
    6 Wallball
    9 cal Row

    RPE 3-4

    This is consistency work. Try to hit each round in different parts within 5sec window

  • 60min of mixture Workout

    CONDITIONING

    Row/Bike/Airbike for 60min (5 rounds). E3MOM alternate between A, B, C and D. WOD starts with A.

    A: 5 Squat Snatch @60-70% of 1RM
    B: 12 KBS @32/24kg
    C: 5 Squat Clean Thruster (use same load as in A)
    D: 12 TTB
    Overall RPE 3 to 4

    Target: this workout is mostly machines. Execute the movements with perfect form. This is not all out, your HR should stay at RPE 3 when biking/rowing.

    Tailoring Options:
    Squat Snatch→ decrease loading or do power snatch
    KBS→ decrease loading
    SCT→ decrease loading
    TTB→ high knees

  • Metcon Workout

    4 x 4min on / 2min off:

    A)Buy in: 24/20cal row
    AMRAP: 6 burpee over rower + 6 db snatch 35/25lbs

    B) 2 rope climb
    40 DU/crossover single-under

  • EMOM x20, Thruster Strength

    CONDITIONING

    EMOM x20, Thruster (3/3)

    5min with 5 reps
    5min with 3 reps
    5min with 1rep
    5min with 5 reps

    Bar from the ground. Fives and triples across (same loading for each set). With singles you can increase the loading every minute.

    Overall RPE 4 to 5

  • Open 18.1 Workout

    [https://games.crossfit.com/workouts/open/2018/1]

    Complete as many rounds as possible
    in 20 minutes of:
    8 toes-to-bars
    10 dumbbell hang clean and jerks
    14 / 12-cal. row
    VARIATIONS
    Rx’d: (Ages 16-54)
    Men use 50-lb. dumbbell (22,5kg)
    Women use 35-lb. dumbbell (15kg)
    Scaled: (Ages 16-54)
    Men perform hanging knee-raises, use 35-lb. dumbbell (15kg)
    Women perform hanging knee-raises, use 20-lb. dumbbell (10kg)
    Tehdään kahtena lähtönä, joten jokainen saa tuomarin! :)

  • 21.11.2019 Workout

    For time

    30 KB GTOH 32/24kg
    21/18 Cal row
    20 KB GTOH 32/24kg
    21/18 Cal row
    10 KB GTOH 32/24kg

    TC 10

  • 30.1.2019 Workout

    EMOM 6

    Snatch high pull + high hang squat snatch
    1+1@50-70%

  • 10.2.1018 Workout

    AMRAP 16

    60 Back Squats 40/25kg
    40 weighted sit ups
    20 deadlift 40/25kg

  • 21.8.2018 Workout

    EMOM 8

    1 x snatch high pull + 2 x hang squat snatch @ 65-80%