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

  • Endurance Workout

    EMOM 15
    1) 18/15 Cal Row
    2) 100m Run
    3) 12-15 Down Ups

    REST 5 MINS

    5 rounds for time without rest!

  • Diesel 23.6.20 Workout

    Deadlift 5x5

    Amrap 8
    3-6-9-12-15-18
    DB deadlift
    Ringrow
    Push-ups

  • Metcon Workout

    • 3 X 12 Min Running Clock of:
    Ring Muscle Ups 10/7 reps unbroken
    BB Hang Squat Clean (60/40Kg) 15 reps unbroken
    Row 1000 m
    Rest in the time remain
    Riduci il numero di RMU eventualmente da fare unbroken e il carico sugli HSC per fare 15 reps
    unbroken

  • CFKN nuoret Workout

    Alkulämmittely leikkiä ja mobility

    Harjoitellaan takakyykkyä

    Parin kanssa vuorotellen 5 kierrosta (1kierros kun molemmat tehnyt)
    5 burpee
    30m juoksu

    Loppuvenyttelyt

  • 11.7.2018 Masters MM Workout

    "snatch balance + valakyykky RM

    • 95% +90%

    Stopilla takakyykky 3RM
    + 95%x3 + 90%x3

    1/4 hyppy kyykky
    3x3@50%

    Pystypunnerrus 3RM
    +95% + 90%

  • Weighted Step-Ups & Burpees Workout

    3 rounds:

  • WOD Workout

    AMRAP 14'
    15 Reversed Grip Pull up
    15 Deck Squats @16/12kg
    15 A squat with KB @16/12kg

  • 30 air squats Workout

    30 air squats for time

  • Weightlifting strength Strength

    • 1-…-1 of:
    BB Hang Squat Snatch
    Heavy 1 rep
    Scaldati progressivamente e poi sali sino ad una singola pesante (Heavy) ma non massimale. Arriva
    ad un carico con cui senti di avere tranquillamente un altra rep.

  • CrossFit Teens 14-16v Omatoimi kotona Workout

    -kotona

    5 x 10 + 10 1-jalan mave kahvakuula/käsipaino/reppu tms

    5 min AMRAP
    -7 x linkkari
    -7+7 1-jalan linkkari
    -30 sec terispito

    5 min AMRAP
    -5+5 1-käden punnerrus (käsi voi olla esim pöydällä)
    -3 x PEP

    30 min EMOM pihassa
    -3-5 x 5 m pistejuoksu joka alkava min. Kevyesti.