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

  • Maastaveto 6 x 4 Strength

    Deadlift 6 x 4 (85 % of 1 RM)

  • 12.3.2021 Workout

    AMRAP 9

    24 Single ARM Overhead Squat / w DB 22,5/15kg
    24 Single ARM Devils Press / w DB 22,5/15kg, alternating
    1:00 Squat Hold / w DB 22,5/15kg

    Omatoimi:

    Valakyykky on liikkeistä haastavin. Jotenka sen mukaan kuorma, kaikki liikkeet tehdään samalla painolla. Ei ole määrätty kuinka monta kyykkyä tulee tehdä per käsi.
    Kyseessä ei ole kovavauhtinen kuntoharjoitus, jotenka ota enemmän liikkuvuuden paranemisen kannalta.
    Devils Pressit tehdään vuoro käsin.
    Squat Hold = lantio kyykyn ala-asentoon, jalassa paine. Käsipainon paikka kuten maljakyykyssä.

  • OHS 3x10 (deload) Strength

    OHS 3x10

    -Light weight and perfect reps.
    -2-3 sec pause in the bottom

  • Workout 18.5 Workout

    Workout 18.5 = 12.5 = 11.6

    Complete as many reps as possible in 7 minutes of:
    3 thrusters
    3 chest-to-bar pull-ups
    6 thrusters
    6 chest-to-bar pull-ups
    9 thrusters
    9 chest-to-bar pull-ups
    12 thrusters
    12 chest-to-bar pull-ups
    15 thrusters
    15 chest-to-bar pull-ups
    18 thrusters
    18 chest-to-bar pull-ups

    This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

    https://games.crossfit.com/workouts/open/2018/18.5

  • 2-position Snatch Strength

    WEIGHTLIFTING (3/3)

    2-position Snatch (above/below the knee). Every 90-120sec x9

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

    Add 2,5-5% compared to last week.

  • Warm Up Workout

    3min
    Practice du
    12min ajan
    250m Erg
    15m Bearwalk
    8 Inchworm
    10 Kipswing on the bar

  • Intevals Workout

    1) EMOM x8
    row
    2) EMOM x8
    echo
    3) EMOM x8
    ski

    (alternate minutes easy&fast, rest 2min between emoms)

  • Warm Up Workout

    3min general wu
    then
    10min for quality
    1min erg/jog/su
    10/10 Deadbug
    8/8 ring row
    10 scapula push up

  • Pari WOD Workout

    30min amrap

    Row 40cal

    30 KB snatch 16/12kg
    20 pushups
    30 situps

    Toinen soutaa ja toinen tekee liikkeet!

  • Conditioning Workout

    For time:
    10 Muscle Up
    25 Thruster @ 35/25kg
    1000m Row
    25 Thruster
    10 Muscle Up

    TC 12min