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

  • Clean & jerk: 1 rep per minute, 30min Strength

    Clean & jerk for 30 minutes
    1 rep per minute

    5 x 65% of 1 rep max
    5 x 70% of 1 rep max
    5 x 75% of 1 rep max
    5 x 80% of 1 rep max
    10 x increase weight each time

  • 22.1.2017 Workout

    REST DAY.

    Pn porukka Sawolla klo 13 painojennostelua. OHS ja Töttis.

  • "Dan Bailey" Workout

    3 kierrosta

    0:00-2:00min
    400m juoksu+tuplat (max reps)
    2:00-3:00min
    Käsipaino push jerk (max reps)
    3:00-4:00min
    Leuat (max reps)
    4:00-5:00
    Käsipaino rive kyykyn kautta riipusta (max reps)
    5min lepo

  • Ninjat mave + thruster tekniikka Workout

    Thruster-tekniikka

    Maastavetotekniikka

    Vanhat 3 x 10 maastavetoa

  • Three tabatas (main site Monday 190902) Workout

    • Tabata dumbbell hang squat clean
    • Rest 1 minute
    • Tabata toes-to-bar
    • Rest 1 minute
    • Tabata dumbbell hang squat clean

    The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. Tabata score is the least number of reps performed in any of the eight intervals.

  • Seniori lihaskuntotreenit Workout

    Lämppä:
    15-20min
    kyykkyä
    kumpparisoutua
    seinäpunnerrusta
    -Keppijumppa olkapäille
    Wod:
    Kiertoharjoittelu:
    Rengassoutu
    Boxille istuminen
    pallon nosto+ työntö
    kahvakuulalla sivutaivutus
    vatsat (abmat)

  • 2-16-17 Workout

    Warm Up

    Strength
    A)
    Legs & Core

    B)
    21-15-9
    Swiss Bar Skull Crusher
    Swiss Bar Push Up

    Metcon

    3min AMRAP
    21 Deadlift
    21 Box Jumps
    21 Kettle Bell Swings

    -Rest 3 min-

    3min AMRAP
    18 Deadlift
    18 Box Jump
    18 Sit-ups

    -Rest 3 min-

    3min AMRAP
    15 Deadlift
    15 Box Jump
    60 Jump Rope Singles

  • CrossFit Games Open 16.2 Teens 14-15 Workout

    Teens 14-15 (Teen Boys 14-15, Teen Girls 14-15)
    Beginning on a 4-minute clock, complete as many reps as possible of:
    25 toes-to-bars
    50 double-unders
    15 squat cleans, 95 / 55 lb. (43/25kg)

    If completed before 4 minutes, add 4 minutes to the clock and proceed to:
    25 toes-to-bars
    50 double-unders
    13 squat cleans, 115 / 75 lb. (52/34 kg)

    If completed before 8 minutes, add 4 minutes to the clock and proceed to:
    25 toes-to-bars
    50 double-unders
    11 squat cleans, 135 / 95 lb. (61/43 kg)

    If completed before 12 minutes, add 4 minutes to the clock and proceed to:
    25 toes-to-bars
    50 double-unders
    9 squat cleans, 155 / 105 lb. (70/47 kg)

    If completed before 16 minutes, add 4 minutes to the clock and proceed to:
    25 toes-to-bars
    50 double-unders
    7 squat cleans, 185 / 115 lb (83/52 kg)

    Stop at 20 minutes.

    *The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 20 kg (45 lb.), 25 kg (55 lb.), 29 kg (65 lb.), 34 kg (75 lb.), 38 kg (85 lb.), 43 kg (95 lb.), 47 kg (105 lb.), 52 kg (115 lb.), 56 kg (125 lb.), 61 kg (135 lb.), 65 kg (145 lb.), 70 kg (155 lb.), 79 kg (175 lb.), 83 kg (185 lb.), 93 kg (205 lb.), 102 kg (225 lb.), 106 kg (235 lb.), 124 kg (275 lb.), 142 kg (315 lb.).

  • Käsilläseisontaa ja AMRAP Workout

    3 x 3 min AMRAP + 2 min ajan max aika kässärissä

    AMRAP:
    5 rive
    3 bar MU
    1 köysikiipeily ilman jalkoja

    Tulokseksi kierrokset ja kommenttiosioon käsilläseisonnassa vietetty aika.

  • Workout 2.2 Workout

    Do 21-15-9 of
    Squats
    Sit-ups
    Push-ups