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

  • Conditioning Workout

    Every 11 mins x 3 sets
    11 burpee shuttle run ( burpee +10m)
    22 plate G2OH @15/10kg
    33 box jump @60/50cm
    44 Renegade row (total 22/22) @2x22,5/15kg
    55 air squat
    66 Double under

  • Pre 14.1 Workout

    Mobility & skill work in preparation for the 2014 CrossFit Open 14.1 workout.

    - 1000M Row
    - Low Body Mobility & Foam Roller
    - Upper Body Mobility & Band Work
    - DU technique
    - Wall Ball Technique
    - PU technique
    - Bar Work DL, Clean, Snatch, OHS
    - Ring Work

  • Open Gym 27.1.22 Strength

    Superset 1
    4x
    7 floor press (build up in weight)
    7 push ups (weighted)
    -rest 2min between sets-

  • Strength Strength

    Double DB OH walk 4x30"

  • 21.8.2021 Workout

    EILINEN tai

    LEPO + pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

  • Competition Workout

    D.
    Four sets of:
    Jumping Lunges with Barbell x 20 reps
    (back rack the barbell – you choose a weight, but make it light enough that you can get all 20 jumping lunges each set)
    Rest 45 seconds
    Strict Weighted Pull-Ups x 6-8 reps
    Rest 45 seconds

    Optional Additional Session
    If you have the ability to perform two sessions in one day, and you identify yourself as someone who is stronger than they are well-conditioned, add in this optional work. Preferably this work would be performed at least 3-4 hours prior to or after today’s primary work.

    Five sets of:
    Run 600 Meters @ 85-90% effort
    Walk 200 Meters

  • Gymnastics + conditioning Workout

    120 min
    Warm up for 20 min

    1.MU
    - Drills
    - MU 14 x 1

    2.Gymnastics capacity
    For time:
    12-9-6
    Kipping ring dip
    Hang power clean 50 kg > 40 kg
    15-12-9
    Pull up
    STOH 50 kg > 40 kg
    21-15-9
    Push up
    Wall ball
    Time: 20.48
    HR 172/184

    3.Accessory
    - Not done

  • RestDay! Workout

    RestDay!

  • Week 06 - Workout 01 Workout

    Push: (Strict) HSPU / RING DIP / PUSH UP

    • 6 x 25 s on / 70 s off, Amrap of (Strict) HSPU / RING DIP / PUSH UP
    • 4 x 8–12 strict press with a barbell, 60 s rest between sets. Choose a weight that you can hold for all sets, but the last reps should be quite hard.

    Pull: (Weighted) strict pull up / banded pull up

    • Strict pull up
      5, 4, 4, 4, 3 reps with the same weight as in the 5rm on the first week, 3min rest between sets

    • 4 x 8–12 one-arm dumbbell bent-over row, rest 60 s between sets. Choose a weight that you can hold for all sets, but the last reps should be quite hard.

  • Competition Workout

    C.
    Complete 12 minutes of:
    40-Yard Sled Push (heavy)
    40-Yard Farmer’s Carry (heavy)

    Intention here is constant movement for the 12 minutes. Don’t make the loads so heavy that you cannot continue to grind…but don’t make them so light that you are sprinting and so gassed that you have to break.