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

  • MAYFLY PRO TRACK Workout

    A,
    Record your best Snatch 1 rep max lift.

    Only include the heaviest 1 rep, do not include sets prior to it.

    Find your 1RM for the day in 20 mins.

    B,
    For time:
    15 Deadlifts @142/102kg
    15 Ring Muscle-ups
    Run, 400 m/ Row 500m
    12 Deadlifts @142/102kg
    12 Ring Muscle-ups
    Run, 400 m /Row 500m
    9 Deadlifts @142/102kg
    9 Ring Muscle-ups
    Run, 400 m/ Row 500m

    Goal: sub 14 mins

    Compare to 10/17.

    C,
    3 rounds for quality of:
    L Lateral Sled Drag, pick load, 15m
    15 Weighted Sit-ups, pick load
    R Lateral Sled Drag, pick load, 15m
    Bird Dog, L 20 secs/R 20 secs

    Rest as needed between rounds.

  • WOD 22/01/22 Workout

  • Hop ON Hop OFF Workout

    4x
    4min. ON / 4min. OFF:

    A.)
    28/24 cal Row / Air bike (cash in)
    amrap:
    5 Strict HSPU + 5 Strict Pull up

    B.)
    28/24 cal Row / Air bike (cash in)
    amrap:
    8 Power clean + 8 Front squat
    (Rx: 50/35kg)

    • 2x A & 2x B

  • Gymnastics Workout

    Handstand progression
    Warm up
    8-10 stand walking
    core progression, 4 sliders,

    Handstand exercises:
    30" handstand with wall for back
    30" handstand with wall for front
    30" handstand with wall far from wall
    15" 90° handstand x3
    after every rounds relax 30 "
    muscle tone exercises: 4x30"

    (handstand falling variaction)
    wod: core: 35" work 5" rest 12 rounds

  • WOD Workout

    OPEN 13.4
    Complete as many reps as possible in 7 minutes following the rep scheme below:

    3-6-9-12-15…
    Clean and Jerk @61/43kg
    This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

    Extra: Banded Y-T-A-T: 3 x 10. Rest 60s.
    - Y-T-A-T = 1 rep

  • CrossFit Workout

    A,
    Floor Press in Bridge

    9 x 3 @ 50-60%, every 60s.
    - These are SPEED reps
    - Change Grip every 3 sets ie. close, medium, and wide grip.

    B,
    For time;
    30 Chest to Bar Pull-ups
    40 Burpees
    50 Wall Balls @9/6kg
    60 (total) Renegade Rows @22,5/15kg

    Rx+: 15/10 Bar Muscle-ups in place of Pull-ups
    TIME CAP = 12:00

  • 6.12.2019 Sali Workout

    Maksimit, tänään Sawon kisoissa tai huomenna Leppävirralla.

  • Kisaryhmän treenit Workout

    Kisaryhmän treenit

  • Hard routine Strength

    130 min
    Warm up for 15 min

    1.Gymnastics
    A. Butterfly pull up practice for 20 min
    - Drills
    - 25 bfly

    B. Every 2 min for 4 rounds each:
    1) Tough set of Pull ups (Butterfly) + Easy bike - 4 x 10
    B) Tough set of Toes to bar + Easy Ski - 4 x 10

    2.Strength
    A. 4 sets:
    3 Back squats (Build to heavy)
    3 Depth jumps
    - Rest as needed

    3.Metcon
    A. 0:00-06:00
    3-6-9-12-15...
    Kipping HSPU > abmat
    30 Double unders after each set
    Reps: 14 HSPU @ round 15

    06:00-10:00: Rest

    B. 10:00-->
    For time:
    15 Thrusters 40/30kg
    15 Power snatches 50/35 > power cleans 45 kg
    15 Power cleans 60/40 > deadlifts 70 kg
    Time: 3.29

    4.Core
    A. Accumulate 40 evil wheels
    - 4 x 10

    B. Accumulate 50/side side plank raises
    - 5 x 10+10

  • CrossFit Workout

    A,
    EMOM 6min
    6-8 strict Handstand Pushups
    1min rest
    EMOM 6min
    6-8 strict Pullups

    B,
    AMRAP 25 mins with partner

    Partner A - Row for cal

    Partner B
    1 Rope Climb
    10 DB Thrusters@ 22,5kg/15kg
    20 Sit-Ups
    Goal : 7+ rounds
    When Partner B finished then you switch!

    Score : Total meters and total rounds

    Extra credit
    5 mins wall sit
    for both persons toghether