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

  • Extra Credit 23-03-2020 Workout

    Single Arm Farmer Carry: AMRAP 5:00 - 30m - moderate weight.
    +
    Active Straight Leg Raises x 20 reps each side.

  • CrossFit Games Open 20.2 Workout

    laji kuvaus myöhemmin

  • Rest Workout

    Pidä täys lepi tai kevyt PK 40-60min HR 60-65%

  • CrossFit Teens omatoimi koti Workout

    -Jos löytyy renkaat:

    5 x
    3+3 archer ring row
    5 ring push ups jalat penkillä

    -Jos ei ole
    5 x
    Käsipainolla tai jollain muulla painolla
    10 vipunosto sivulle / käsi
    5 normipunnerrus jalat penkillä

    5 rounds
    5 HSPU
    10 jumping lunges

    10 min Abs AMRAP

    10 tuck ups
    10 + 10 vino tuck ups
    1 min selkälankku

    esim. 2 tuolia, toiselle jalat, toiselle hartiat.

  • Home workout 230320 Workout

    4x
    3min ON/1min OFF
    5 Burpees
    10 Sit-ups
    10/leg [Mountain Climbers](http://)

  • Active Recovery Workout

    Active Recovery

    Primary
    Swim 500 meters at easy pace
    20min Mobility Work with Resistance Band and Foam Roller

    Alternates to Swim
    20-25min Bike or Jog at a moderate to easy pace &
    20min Mobility Work with Resistance Band and Foam Roller

    Or

    Yoga 40-60 minutes

  • COOL DOWN Workout

    Frog Flow video + Thoracic Flow video

  • MudCake Workout

    OTM 16 min
    3 x front squat (odd)
    6 x back squat (even)

    Rx weights:
    Rounds 1 - 2. (50 kg/ 35 kg)
    Rounds 3 - 4. (55 kg/ 37,5 kg)
    Rounds 5 - 6 (60 kg/ 40 kg)
    Rounds 7 - 8. (65 kg/ 42,5 kg)
    Rounds 9 - 10. ( 70 kg/ 45 kg)
    Rounds 11 - 12. (75 kg/ 47,5 kg)
    Rounds 13 - 14 (80 kg/ 50 kg)
    Rounds 15 - 16 (85 kg/ 52,5 kg)

  • Conditioning Workout

    Partner WOD

    AMRAP 12mins
    30 Box Jumps @60/50cm
    150 Double Unders
    30 Wall Balls 9/6kg

    Rest 2 mins

    AMRAP 12mins
    30 DB Hang Power Cleans @2x22,5/15kg
    150 Walking Lunges
    30 DB Push Press @2x22,5kg/15kg

    Rest 2 mins

    AMRAP 12 mins
    30 Calorie Row
    150 Abmat Sit-ups
    30 USA Swing @24/16kg

    *One person works. Split as desired.

  • Power Snatch Strength

    5 sets of Power Snatch
    Set 1-2: 2 @70%
    Set 3: 3 @80%
    Set 4-5: 2 @85%
    - Rest 2min btw sets
    - NO TnG