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

  • Perjantai Wod Workout

    E2MOM 8 (16min)
    Round 1
    6x Snatch balance
    Round 2
    6x High hang Snatch

    3 rounds for time:
    30x DL (55/80kg)
    20x Sq jump
    10x Burpee

    Tc: 15min

  • RestDay! Workout

    RestDay!

  • CFKN teinit TIISTAI Workout

    Lämmittely ja mobility

    ×Työntöliikkeet

    Metcon: 7min amrap
    parin kanssa vuorotellen:
    10 levyn yli hyppy
    10 punnerrusta

    Loppuvenyttelyt

  • CrossFit Open workout 17.1 Workout

    Open 17.1

    For time:

    10 db snatch
    15 burpee box jump-overs
    20 db snatch
    15 burpee box jump-overs
    30 db snatch
    15 burpee box jump-overs
    40 db snatch
    15 burpee box jump-overs
    50 db snatch
    15 burpee box overs

    RX 22.5/15 kg

  • #SLACOM05052020 Workout

    W.UP
    PIKE STRETCH: 2' HOLD
    BARBELL THORACIC EXTENSION: 2'
    CHIL'S POSE ON BOX: 2'

    4-5 RND
    Rear Delt Raises 12-15
    REST 1-2' TRA I RND
    Alternating Single Leg RDL Row 10-12 per leg
    REST 1-2' TRA I RND

    4-6 RND
    REST 1-2' TRA I RND
    PULL-UP PRESEA STRETTA 10-12

    Renegade Row Burpee Biceps Curl COMPLETARE 5 SEQUENZE

    STRENGT PL
    ENDERTON FRONT SQUAT COMPLEX X1REP

    (3" IN PAUSE AT THE BOTTOM + DOUBLE BOUNCE + FRONT SQUAT REGOLARE)
    VEDERE VIDEO
    youtu.be/qfSTyM5PkB8

    SET1-3: 1 REP @85% 1RM COMPLEX
    SET2 4-5 : 1 REP @90% 1RM COMPLEX

    WOD
    "RED PANDA"
    AMRAP 20'

    500MT ROW/500MT RUN
    THEN
    AMRAP 20'
    8 THRUSTER HEAVY
    10 DB BOX STEP OVER
    12 DEVIL PRESS ONE ARM
    10 TTB
    8 RING DIP

    Scoring:

    CONDITIONING & SKILL
    AMRAP 4'
    ROW 30/20 CAL (2' DU O RUN)
    Max Rep TTB nel tempo rimanente
    Rest 2'
    AMRAP 4'
    25 TTB
    Max CAL. ROW/DU/RUN nel tempo rimanente
    Rest 2'
    AMRAP 4'
    ROW 30/20 CAL (2' DU O RUN)
    Max Rep TTB nel tempo rimanente
    Rest 2'
    AMRAP 4'
    25 TTB
    Max CAL. ROW/DU/RUN nel tempo rimanentee

    Optional

    4-5 SET
    1 Strict Pull-up 5
    2 Double DB Biceps Curl 10-12
    3 Alternating Hammer Curl 5-8 HEAVY

  • CrossFit Open 15.1 Workout

    Complete as many rounds as possible in 9 minutes of:
    15 toes-to-bars
    10 deadlifts
    5 snatches

    Men use 52,5kg
    Women use 34kg

  • Recovery workout Workout

    Recovery Workout for Back and Legs

    KB Deadlift + Cook Squat x 5
    Lateral Box Step Ups x 5 each way
    Single Arm Down Dog x 5 each
    Push Up Position Leg Swing x 5 each
    Transverse Plane KB Swing x 10 each side
    Bottoms Up Carry x 40m each arm
    Prone T + Y + Angel x 5 + 5 + 5
    Turkish Get Up (bottoms up) x 2 each side

  • 2.6.2017 Pe Jatkoryhmä Kehonhuolto / jumppapäivä Workout

    Keppijumppa 10 min
    Putkirullailua / jumipalloa 10 min
    Kevyttä venyttelyä 10 min

    Soutu 500m (kovaa) / Vapaavalintainen vatsaliike x20 toistoa
    Tee edellä mainittua 3-5 kierrosta ilman taukoja

    Keppijumppa 10 min
    Putkirullailua / jumipalloa 10 min
    Kevyttä venyttelyä 10 min

  • Back Squat Strength

    20 Mins to find 5RM for the day within 4 sets, rest 2-3 Mins

  • Schedule Update Workout

    YMCA opening @ 10 am Tuesday
    There will be NO Beastmode Classes