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

  • Soutu + valakyykky Workout

    Superkids:
    3-4 kierrosta

    200 m soutu
    10 valakyykkyä kepillä

    Ninjat:
    4 kierrosta

    400 m soutu
    10 valakyykkyä 50 % kehonpainosta

  • Friday Run Club Workout

    4 x 500m w/ 40s rest
    5 min rest that incudes a 300m easy walk/jog.

    4 x 300m w/ 40s rest
    5 min rest that incudes a 300m easy walk/jog.

    4 x 400m w/ 40s rest
    5 min rest that incudes a 300m easy walk/jog.

    4 x 200m w/ 40s rest
    5 min rest that incudes a 300m easy walk/jog.

  • Tempausyhdistelmä Strength

    2 x tempaus riipusta + 1 maasta

  • rMU + Conditioning Workout

    4x
    4-7 rMu
    Rest 02:00 btw sets.

    3x3 Squat Clean (No tNg, keep bar)
    2-2-2 power clean (drop and go)

    18min amrap:
    100 wall ball
    75 cal row
    50 c2b
    25 power clean (100kg)

    Accessories 3

    Ellin Accessories 1

    Emom 12:
    5 narrow grip bench press
    6 pistol squat

  • Run 3 x 2,2 k Workout

    Palautukset 1:1.

  • PARTNER WOD 290615 Workout

    3 Rounds for Time :
    ► 250 m Row
    ►► Rest' time of dist.
    ► 500 m Row
    ►► Rest' time of dist.
    ► 750 m Row
    ►► Rest' time of dist.

  • CrossFit Open 15.1. Workout

    Teens
    (Teen Boys 14-15, Teen Boys 16-17, Teen Girls 14-15, Teen Girls 16-17)
    Complete as many rounds and reps as possible in 9 minutes of:
    15 toes-to-bars
    10 deadlifts (85 / 55 lb.)
    5 snatches (85 / 55 lb.)

    Teens Scaled
    (Scaled Teen Boys 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 14-15, Scaled Teen Girls 16-17)
    Complete as many rounds and reps as possible in 9 minutes of:
    15 hanging knee raises
    10 deadlifts (65 / 45 lb.)
    5 snatches* (65 / 45 lb.)
    *ground-to-overhead allowed

    Workout 15.1a
    (All Divisions)
    1-rep-max clean and jerk
    6-minute time cap

    Superkids:

    7 min AMRAP

    15 toes to bar
    10 wall ball deadlifts
    5 wall ball

  • 17032014 Workout

    Bench press 3x10 (60-70%), 3x5 (80%), 3x3 (85-90%)

  • Brazilian jiu-jitsu Workout

    1.5 h treenit:
    Lämmöt, tekniikat ja sparrit

  • Tuesday 14th July 2015 Strength

    Strength

    Hang Snatch singles (volume by coach)