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

  • Overhead squat Strength

    Use 16 min to find heavy overhead squats

    Triple
    Double
    Single

    As heavy as form allows!

  • Snatch + hang snatch Strength

    Every 90 sec
    1 x snatch + hang snatch
    add weight every round
    For 15 minutes, 10 rounds

    vinkki: Aloita kevyestä ja korota niin, että vikalla nostolla teet noin 80-90 % 1rm:stä. Mikäli et ole teknisesti tyytyväinen nostoosi niin älä hyväksy sitä ja tee aikaikkunnan puitteissa uudestaan.

  • 20 min AMRAP Workout

    Work on your t2b and/or DU skills, then

    20 min amrap
    30 double unders
    15 wall ball 9/6 kg
    30 KB swing 24/16 (american)
    15 toes to bar

    Huom: tee taktiikka. Jaa toistot alusta asti fiksusti ja minimoi lepotaukojen pituus.

  • RestDay! Workout

    7:00 Snatch Technique
    8:00 Basic Endurance CrossFit
    9:00 Jerk Technique

    15:00 Snatch Technique
    16:00 Basic Endurance CrossFit
    17:00 Jerk Technique
    18:00 Snatch Technique
    19:00 Basic Endurance CrossFit
    20:00 Jerk Technique

  • OPEN 23.1 Workout

    CrossFit Games OPEN 23.1
    TBA

  • 9 x alkavalla 2 minuutilla Workout

    9 x alkavalla 2 min

    1. 50% max toistoista käsilläseisontapunnerrus
    2. 15-20 puolinkkari pallon kanssa
    3. 6-8 yleisliike boksihyppy yli

  • Workout 2 Workout

    With partner
    For time:
    60 power snatches @35/50kg
    60 box jumps to 50/60cm
    60 stoh @35/50kg

    (max 65% of 1rm snatch) on bar. Split reps 50/50.

  • CrossFit Open 20.2 Workout

    20-min. AMRAP:
    4 dumbbell thrusters
    6 toes-to-bars
    24 double-unders

    RX: 50/35lbs per hand

    Scaled: 35lbs/10kg, knee raises, single unders

    How it works at CFCH;
    - 0630, 0730, 1100 classes will do the Open workout as a class
    - 1550-2000 will be 'Coached Gym'. Arrive at any time and select a starting time from the whiteboard.
    - CFCH Coaches will be available in the PM to explain the workouts, the warm-ups and so on, but there will not be normal classes in the PM.
    - You DO NOT have to be officially registered in the Open to attend. All welcome.
    - The normal class programming will be shown here in WODconnect if you wish to catch it up on the weekend or another time.

  • Almost Cindy goes to bar Workout

    12 min emom, alternating
    1 min: one round of bear complex 60/40 kg
    2 min: 3 pull ups, 6 push ups, 9 air squat

    Bear complex is
    power clean + front squat + push press + back squat + push press behind neck

    2 min rest

    12 min emom, alternating
    1 min: one round of macho man 60/40 kg
    2 min: 3 pull ups, 6 push ups, 9 air squat

    Macho man is
    3 power clean + 3 front squat + 3 push jerk

    Huom: valitse kilot tarkkaan. Sinulle tulisi jäädä lepoa aina 20-30 sekuntia jokaisella kierroksella.

  • Deadlifts and HSPU Strength

    6 sets
    - 6 Deadlifts @60-75% of 1RM
    - Big set of Strict Handstand Pushups (or kipping)

    Alt the movements, go directly to HSPU, rest about 2 minute after each set