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

  • Fredag 23/10 2020 Workout

    Front Squat 3-3-3
    Start at 75% and build up to heavy
    After each set max reps unbroken pull ups
    +
    5 rounds
    In 2min
    250/200m row
    Amrap push ups
    2min rest

  • Wod Workout

    21-15-9
    Burpees
    Squats

  • Box P 18-04-2020 Workout

    STRENGTH
    Farmer Carry: 4 x 100 Meters. Rest 60s.
    - Goal: Heavy AF with good posture.

    CONDITIONING
    AMRAP 18 with a partner:
    18 Box Jump Overs (24, 20)
    18 Cal Row
    18 Kipping Handstand Push-ups
    *ALL WORK is split as needed with one person working at a time.
    - Goal: 5+ Rounds at a tough pace.
    Rx+: Strict HSPU

    EXTRA CREDIT
    Zottman Curls: 4 x 10. 3s descent. 45s rest.

    COOLDOWN
    Three-way Thoracic Spine Foam Roll x 30s each position.
    3-Way Banded Shoulder/Lat Stretch x 20-30s each position.

  • Gymnastic Metcon Workout

    • 5 Min AMRAP of:
    Ring Muscle Ups

  • MudCake Workout

    OTM 16 min
    3 x front squat (odd)
    6 x back squat (even)

    Rx weights:
    Rounds 1 - 2. (50 kg/ 35 kg)
    Rounds 3 - 4. (55 kg/ 37,5 kg)
    Rounds 5 - 6 (60 kg/ 40 kg)
    Rounds 7 - 8. (65 kg/ 42,5 kg)
    Rounds 9 - 10. ( 70 kg/ 45 kg)
    Rounds 11 - 12. (75 kg/ 47,5 kg)
    Rounds 13 - 14 (80 kg/ 50 kg)
    Rounds 15 - 16 (85 kg/ 52,5 kg)

  • Prestation Lördag 20/5 2017 Workout

    Complete the heaviest set possible*
    +
    Strict Chin ups 3xMax
    +
    Partner WOD:
    Cash in 80 cal rodd
    60 wallballs
    50 pullups/ring rows
    50 thrusters 40/30 kg
    40 toes to bar/hanging nee raises
    40 shoulder to overhead 40/30
    30 front rack lunges 40/30 kg
    30 handreleased pushups
    20 RKB Swing 24/16
    20 burpee boxjumps

    *Complete the heaviest set possible:
    This is a combination lift of four movements that make up one rep:
    1. Deadlift from floor to knee height, return bar to floor.
    2. Deadlift from floor to hip height, return bar to the knee height.
    3. High Pull from knee height to full extension, return bar to the floor.
    4. Power Clean
    Perform 3 reps per set.
    *Work up to the heaviest set of 3 reps possible.

  • CrossFit Rush Workout

    For time:
    64 cal row
    32 HSPU
    16 Alt. box step up@2x22.5/15kg

    EMOM 18':
    a) 12-16 Alt. db snatch@22.5/15kg
    b) 8-12 t2b
    c) 30-50 DU

  • CFKN minit Workout

    Alkulämmittely leikkiä ja mobility

    Harjoitellaan tasapainoilua, yhden jalan varassa, lankusta käsien ja jalkojen nostelua, silmät kiinni...

    5 kierrosta 20s/ 10s
    Rengasoutu
    Levylle hyppy
    Karhukävely
    Lankku
    Burpee

    Loppuvenyttelyt

  • HOME WOD 6 Workout

    WARM UP
    3 Rounds
    6 burpees
    16 lunges
    20 squat rotations

    Mobilise 2 most critical areas you feel you need to work out. 2 min each.

    STRENGTH/SKILL

    Booty emom 25 do reps or work up to 40 sec

    1. 15/15 single leg glute bridge. Use heavy weights on hip
    2. Weighted Wall sit. use heavy weight !
    3. 16 cossack squats. use heavy weight !
    4. 15 Side plank clamshell. Switch side every round. use band.
    5. 30 Russian twists

    Scale as needed.

    WORKOUT
    AMRAP 5 min

    20 mountain climbers
    20 crab toe reach
    10 jumping lunges

    4+ rounds please thank you.

    COOL DOWN

    5-10min stretching glutes and quads. Calm breathing.

  • CFKN nuoret Workout

    Alkulämmittely ja mobility

    Nopeusrata

    10min amrap
    2 köysi
    5 tempaus kyykkyyn kepillä
    2 kierrosta juoksu salin ympäri

    Loppuvenyttelyt