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

  • Metcon M G Workout

    B1: Row 3min@85%
    vila 9min
    B2: Max rep Burpees for 3 mins@(unbroken, jämn takt)
    vila 30min x 2varv

    (funkar det inte med roddmaskin kan du springa i 3min istället)

    Resultatet du sparar är sammanlagda antalet Burpees

  • Happy baby Workout

    Trail run x2
    5-10-15
    C2B
    pushup
    Trail run x 2

  • Gymnastics + Hard routine Strength

    35 + 120 min
    Warm up for 5 min
    1.Gymnastics
    A. BMU practice for 15 min
    - 1 1 1 2 2 2 2 = 11
    B. Butterfly pull up practice for 10 min
    - 6 7 7 6 7 8 = 41 reps

    Hard routine
    2.Warm up: KB's & ball throws

    3.Weightlifting
    A. Split jerk
    2 x (2 x 75 %, 2 x 80 %, 2 x 85 %, 2 x 90 %)
    1 RM 70 kg

    4.Conditioning
    A. Warm up:
    2 sets:
    30 DU
    10 burpee
    Into:
    8 pull up
    8 TTB
    8 pull up

    B. Linna Masters karsinta, FT, cap 20 min:
    25 cal row
    25 m FR walking lunges @ 40 kg
    20 pull up
    20 TTB
    15 BFB
    15 clean & jerk
    100 DU
    15 clean & jerk
    15 BFB
    20 TTB
    20 pull up
    25 m FR walking lunges
    25 cal row
    Result: 13 TTB on the way back
    174/184

    5.Accessory
    A. 4 rounds:
    - 15 s. vipunostot sivulle, rystyset ylös - 1.5 kg
    - 15 s. pito, peukalot ylös
    rest 60 s.
    B. 4 rounds:
    - 15 s. vipunostot sivulle, peukalot ylös - 1 kg
    - 15 s. pito, kämmenet ylös
    B. EMOM12:
    1) 30 s. v-ups
    2) 30 s. hollow hold
    3) 30 s. side twists

  • Bench press with DB's Strength

    Bench press with DB's: 3x10

  • Vrijdag Workout

    5 Rounds for time

    25 cal row
    16 chest to bar pull ups
    9 strict handstand push ups

  • Helpotettu WOD Workout

    6 x 45 sec work, 15 sec rest:

    During the 45 seconds do 2 snatches with 50-60%, and the rest of the time do hollow rocks.

    The result is all the hollow rocks.

  • Vesta CrossFit 07.30.2015 Workout

    DT - mainsite 150725 - reebok crossfit games 2015
    12 deadlifts
    9 hang power cleans
    6 push jerks
    use a weight you can do each exercise

  • Joka Minuutilla 10min ajan Workout

    -boxin yli hyppyi x 6
    -punnerrus x 3

  • Christians workout Workout

  • July 11, 2015 Workout

    Warm up:
    Group Warm up

    Barbell EMOM 8:

    2 +2 Touch n Go Power Cleans + Front Squat @ 135 / 95
    or a Coach recomended weight for you.

    Partner Workout:
    60 Wall Balls (One Person Working at a time)
    Partner 400 meter Run
    60 Pull ups (One Person Working at a time)
    Partner 400 meter Run
    40 Power Cleans (135, 95)
    Partner 400 meter Run
    20 Pull ups
    Partner 400 meter Run