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

  • MAYFLY PRO TRACK Workout

    A,
    Week 7
    Hang Clean & Jerk 1-1-1-1-1

    Use the heaviest weight you can for each set.
    Rest as needed between sets.

    B,
    Complete as many rounds as possible in 15 mins of:
    Row, 200 m
    15m Double Dumbbell Overhead Walking Lunge @22,5/15kg
    Row, 400 m
    15m Double Dumbbell Overhead Walking Lunge
    Row, 600 m
    15m Double Dumbbell Overhead Walking Lunge
    ...
    Continuing adding distance in this scheme each round until time expires.

    Log 1 rep for every 200 m of rowing completed each round.

    C,
    For quality:
    20 Parallette Shoot Throughs
    10 Pike Compression Lift Overs
    Arms Overhead Hip Hinge Hold, 45 secs
    15 Parallette Shoot Throughs
    10 Pike Compression Lift Overs
    Arms Overhead Hip Hinge Hold, 1 min
    10 Parallette Shoot Throughs
    10 Pike Compression Lift Overs
    Arms Overhead Hip Hinge Hold, 30 secs

    Pike Compression Lift Overs- go over a parallette or dumbbell

  • Muscle & Power, Joker Workout

    “Open 13.2”
    AMRAP in 10 minutes
    5 Shoulder-to-Overheads (115/75 lb)
    10 Deadlifts (115/75 lb)
    15 Box Jumps (24/20 in)

  • CFKN NUORET TORSTAI 13-15V Workout

    Lämmittely ja mobility

    Otm 10
    4-6 leukaa

    +
    10 min amrap:

    10 istumaannousu
    10 tupla /20 sinkku
    8 Kk mave

    Loppuvenyttelyt

  • WOD 10/09/19 Workout

    4 rounds for time:

    20 Toes to Bar

    20 M / 15 W Calories Bike or Cal Row

    20 Kipping Handstand Push Ups

  • 23.4.2020 Kevyt viikko Workout

    Peruskunto liikuntaa 60 minuuttia.

  • IRON CORE Workout

    7rft
    6 seated ring dips
    8 weighted seat up
    10 DB single power snatch

  • Warm up and strength Strength

    400m row

    Then
    2 rounds
    10 push ups
    0:30 bar hang
    10 banded pull apart

    Bent over row
    E2MOM x4
    6-8 reps

    *pick a weight you can achieve 6-8 reps each sets but no more.

  • WOD Workout

    CrossFit Games Open 17.5

    10 Rounds

    9 Thrusters 42,5/30kg
    35 DU

    Timecap: 24min

  • Gymnastics + strength Workout

    135 min
    Warm up for 20 min

    1.MU
    - Drills
    - MU 16x1
    - MU 6x2
    - MU x28

    2.Gymnastics capacity
    EMOM10:
    8 Chest to bar + 8 Wall ball
    - Changed to 8 butterfly pull ups + 6 cal bike

    3.Strength
    10-8-6-4-2 Strict HSPU - feet on box

    4.Mobility

  • SPCOM11092019 Workout

    A

    50 du
    20 ohs w , plates
    15 down & up
    20MT DUCK WALK
    50 du

    mobiliy con PVC per snatch

    B

    Ogni 2' per 6' (3 set)
    Snatch Press x 5 rep

    poi

    Ogni 2' per 4' (2 set)
    Snatch Press x 3 rep

    poi

    EMOM per 8' (8 set)
    Snatch Balance x 4 rep
    tenere la bottom per 3"

    C.
    Ogni 2' per 6' (3 set)
    Snatch High Pull + Snatch + Overhead Squat x 1 rep @ 60% di 1-RM Snatch

    poi

    Ogni 2' per 16' (8 set)
    Snatch

    Sets 1-2 = 2 rep @ 70%
    Set 3 = 2 rep @ 75%
    Set 4 = 2 rep @ 80%
    Set 5 = 2 rep @ 85%
    Set 6 = 1 rep @ 90%
    Set 7 = 1 rep @ 95%
    Set 8 = 1 rep @ 98%

    D.
    For max reps:
    60" di Alt. DMB Snatch 22,5 / 15KG
    Rest 30"
    30" Box-Facing Burpee Box Jump-Over

    Rest 90" e ripetere per 4 rnd

    E.
    TEAM WOD AMRAP 18'
    10 SYNCHRO BURPEES
    20 MB CLEAN
    30 GTO
    20 SYNCHRO W. BALL
    100 DU

    F.
    6' W. UP
    TEAM WOD AMRAP 18'
    30 CAL. ROW
    20 SYNCHRO PULL-UP
    30 DB BOX STEP OVER
    200MT RUN SYNCHRO
    30 BENT ROW