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

  • Revenge of the burpee Workout

    2 Runder
    - 10 sek Burpee over the bar
    - 50 sek rest

    2 Runder
    - 20 sek Burpee over the bar
    - 40 sek rest

    2 runder
    - 30 sek burpee over the bar
    - 30 sek rest

    2 runder
    - 60 sek burpee over the bar
    - 60 sek rest

    Your score is the total amount of burpees performed

  • Fitness Workout

    A.
    A.
    Every 2 minutes, for 18 minutes:
    Minutes 1-2, 7-8 & 13-14: Muscle-Ups with a Pause at Receiving and Pause at Full Extension x 2-5 reps
    (OR Low Ring Muscle Up Progression + Dip Catch & Extension x 3-4 reps)
    Minutes 3-4, 9-10 & 15-16: Handstand Walk x 10 meters
    (use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)
    Minutes 5-6, 11-12 & 17-18:
    Strict Toes to Bar x 5-8 reps @ 3111

    B.
    Every 4 minutes, for 20 minutes (5 sets):
    Row 500 Meters
    40 Double-Unders
    20 Push-Ups

    Alternatively, perform in teams of two as quickly as possible. As soon as the Concept 2 is available, the next person may start rowing. Goal is for both partners to finish their 5 sets as quickly as possible.

  • Omatoimi lämmittely Workout

  • Weightlifting strength Workout

    • 5 Min E1/2OM of:
    Ogni 0:30 x 10 sets
    BB Power Snatch touch n’go (60/40Kg) 3-5 reps
    @ 5:30
    BB Power Snatch touch n’go (60/40Kg) max reps unbroken
    Effettua l’EMOM ogni 30 sec come indicato per 5 minuti poi allo scoccare del min 5:30 effettua
    una serie a max reps unbroken

  • 29.3.2020 Workout

    lepoja

  • WARM-UP Workout

    Warm-Up

    5-10min Bike/Row/Airbike…

    Then 3 rounds:
    10 Double KB Deadlift
    10 Double KBS (eye level)
    5+5 Double KB Front Rack Reverse Lunge
    5 Burpee over KB
    30sec Plank Hold

  • Performance Workout

    “CrossFit Open Event 16.2”
    Complete as many rounds and reps as possible in 4, 8, 12, 16 or 20 minutes of:
    25 Toes to Bar
    50 Double-Unders
    Squat Cleans

    Begin with a 4-minute time cap. If 1 round is completed in under 4 minutes extend time to 8 minutes. If 2 rounds are completed in under 8 minutes extend time to 12 minutes. Etc., adding 4 minutes per round completed for up to 20 minutes.

    Squat Clean Reps/Round
    Round 1 – 15 reps (135/85 lbs)
    Round 2 – 13 reps (185/115 lbs)
    Round 3 – 11 reps (225/145 lbs)
    Round 4 – 9 reps (275/175 lbs)
    Round 5 – 7 reps (315/205 lbs)

  • 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

  • Gymnastics + weightlifting + strength Strength

    120 min
    Warm up for 20 min

    1.MU
    - Drills
    - MU 20x1

    2.HSPU Strength
    - Not done

    3.Push jerk
    Build to 70% effort triple

    4.Strength
    3 sets:
    8+8 Single leg KB RDL - 16 20 20 kg
    15 KB Belt squat - 24 24 24 kg

  • La 2.11.2019 Kisaajat 6.12 Penkki Strength

    Kapea penkki max1
    Vinopenkki käsipainoilla 4x8-12
    Leuat 5 sarjaa eri otteilla (toistot 6-12)