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

  • LONG ENDURANCE Workout

    3rounds:

    3min ON / 1min Off
    1) 10-20 windmill + bike
    2) 10-20 snowangel + row
    3) 30-60s plank/ or hollow + ski
    4) 20-50 DU + echo

  • 2-4 rounds Workout

    CONDITIONING

    2-4 rounds, rest as needed between movements

    1) 20/15cal Row
    2) 5+5 DB Snatch or DB Squat Snatch
    3) 10-20 GHD Sit-Up
    4) 5-10 Russian Push-Up
    5) 5-10 Strict Pull-Up or Ring Row
    6) 10m Lizard Walk or walk of your own choice

    RPE 3

  • 10min EMOM of your choice with gymnastics movements Workout

    10min EMOM of your choice with gymnastics movements. Only if you have the energy left!

  • Games 2018 Event of your choice Workout

    RCF Games 2018 Event of your choice!

    Scale if needed! Check games.crossfit.com for event details!

    If you have the energy, why not do couple of events...?

  • Skill Day Workout

    @Skillday

    Work on your weaknesses for 20-30min.

    3-5 rounds for quality, rest as needed, scale if needed. Check the videos.

    1) 3-10 Russian Dip
    2) 10+10 Banded Reverse Lunge
    3) 5+5 Monkey Press
    4) 5+5 KB/DB Squat Snatch (from hang)
    5) 10-30sec GHD Supine Hold
    6) Row/Ski/Bike 500-1000m

  • Skill Day Workout

    @Skillday

    Work on your weaknesses for 20-30min.

    3-5 rounds for quality, rest as needed, scale if needed. Check the videos.

    1) 5+5 Pistol on a Box (loaded if needed)
    2) 10-20 Bar Hanging Hip Touches
    3) 20 Russian Twist
    4) 5+5 DB/KB Windmill
    5) 10-20 GHD Hip Extension (loaded if needed)
    6) 3-5 Wall Walks

  • 2-position Hang Squat Clean Strength

    WEIGHTLIFTING

    2-position Hang Squat Clean (below/above the knee)

    7 sets, every 2min

    Add loading after each set and find heavy of the day

    RPE 4-5

  • Skill Day Workout

    @Skillday

    Work on your weaknesses for 20-30min.

    3-5 rounds for quality, rest as needed, tailor the movements and reps if needed. Check the movement videos from gym library.

    1) 5-10 Ice-Cream Makers
    2) 10-20 Handstand Plate Step-Ups
    3) 5+5 KB/DB Goblet Lateral Lunge
    4) Banded Core Hold
    5) 20-30 Banded KBS

    RPE 2-4

    Target: concentrate moving well and breathing through the workout. Make every rep perfect!

  • Shoulder press (Wendler week 2) Strength

    Shoulder press (Wendler week 2)

    Set 1: 70% x 3
    Set 2: 80% x 3
    Set 3: 90% x 3+

    The % are calculated from 90% of your 1RM!
    3+ means AMRAP!

    Aloituspainot pääliikkeille valitaan seuraavasti:
    Kerro saamasi tulos 0.9:llä.
    Käytä saamaasi lukua laskiessasi treenien sarjapainoja.
    Progressio tulee kestämään 3 kk. Alaraajojen liikkeisiin lisätään +5 kg neljän viikon välein. Yläraajojen liikkeisiin +2,5 kg neljän viikon välein.

  • 6.11.2021 ( "Blake" ) Workout

    " Blake "

    4 Rounds For Time
    30m Overhead Walking Lunges 20/15kg
    30 Box Jumps 24/20"
    20 Wall Balls Shots 20/14p
    10 Handstand Push-Ups

    TC 32 min.