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

  • Artie Workout

    Complete as many rounds as possible in 20 minutes of:

    • 5 pull-ups
    • 10 push-ups
    • 15 squats
    • 5 pull-ups
    • 10 thrusters, 95 lb.

  • 25.3.2021 Workout

    AMRAP 12, With Partner

    15 Power Snatch
    25 Power Clean
    35 Deadlift
    45 Thrusters

    Barbell 50/35kg

    You can split reps as you like. One athlete working at time.

    Omatoimi:

    Yksintehtynä toistot
    8 - 13 - 18 - 23

    Toinen tekee, toinen lepää.

  • CrossFit Open 21.1 Workout

    WORKOUT 21.1

    For time:

    1 wall walk
    10 double-unders
    3 wall walks
    30 double-unders
    6 wall walks
    60 double-unders
    9 wall walks
    90 double-unders
    15 wall walks
    150 double-unders
    21 wall walks
    210 double-unders
    Time cap: 15mins

    WORKOUT 21.1 - FOUNDATIONS
    For time:
    1 bear crawl
    10 jumping jacks
    3 bear crawls
    30 jumping jacks
    6 bear crawls
    60 jumping jacks
    9 bear crawls
    90 jumping jacks
    15 bear crawls
    150 jumping jacks
    21 bear crawls
    210 jumping jacks

    More details:
    https://games.crossfit.com/workouts/open/2021

  • Kipping Pull up test Workout

    Max set pull ups

    Scaled option is max kip swings

  • 16.1.2021 Workout

    For time :

    Buy In : Row 500/450m

    ...directly into

    3 Rnds.

    12 Front Squat 40/30kg
    6 Pull Ups

    TC 8

    Omatoimi:

    Soutuun tämä ei ratkea. Kyykyt menee Unbroken. Kuinka skaalaat leuat ettei mene seisoskeluksi?

  • Split Jerk Strength

    WEIGHTLIFTING

    Split Jerk (3/3)

    Every 60-90sec x 12

    1-3@RPE 3
    4-6@RPE 3+
    7-9@RPE 4
    10-12@RPE 4+

    Add 2,5-5% compared to last week

    Bar from the rack or blocks.

  • Overhead squat Strength

    Overhead squat, by feel
    5/4/3/2/1 reps, don't go to failure (last set 95-100 %)

    Huom: hae raskasta ykköstä. Älä mene kuitenkaan failiin asti.

  • Running intervals Workout

    E5MOM x 5

    400m run
    6 stoh 60/40kg
    6 burbee over bar

  • Maanantai 25.1. Strength

    Deadlift 6x7 60-65%
    1:30 min Rest

  • WMA Extra Workout

    3 x supersarjat
    a) 15 + 15 kulmasoutu w/ db
    b) 15 ring row
    2min lepo välissä

    3x
    a) 20 sit-up
    b) 20 v-up
    c) 20 russian twist w/ plate
    1min lepo välissä