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

  • Crossfit Games Open Workout 17.x. Workout

    Crossfit Games Open Workouts 2017

    17.1 DB snatch and Burpee box jump-overs, 20 min CAP
    17.2 Weighted lunges, TTB/MU, DB PC, 12 min AMRAP
    17.3 CTB + Squat snatch -ladder, 8 (- 12 - 16 - 20 - 24) min CAP
    17.4 DL + WB + Row + HSPU (16.4.), 13 min AMRAP
    17.5 Thrusters + DU, 40 min CAP

    Workout TBA on Thursdays.

  • thursday Workout

    REST DAY

  • Ninjat 14-16v WOD Workout

    Parin kanssa vuorotellen

    5 kierrosta 200 m soutu + 20 soutulaitteen yli hyppy

    5 min lepo

    5 kierrosta 10 + 10 bulgarian squat käsipainoilla + 10 boxin yli hyppy

    5 min lepo

    5 kierrosta 8 etukyykkyä (35/40kg) + 16 tangon yli hyppy

    TC 45 min

  • 1 mile run + gymnastics + squats Strength

    Morning: 50 min
    A. Running warm up for 35 min
    B. For time: 1600 m run
    Time: 6.20, rounds: 1.36, 1.37, 1.35, 1.32
    C. Cool down: 10 min walking

    Afternoon: 90 + 75 min
    Warm up EMOM14 + 12 m HSW
    1.Own skill
    A. RMU practice for 45 min
    - Support swings 3 x 10
    - Ring swings 3 x 5
    - HTR 3 x 1
    - Turn with band
    - MU as. 2 x 1
    - MU 3 x 1 + 5 x 1 attempts
    = 5 MU

    2.Strength
    A. Back squat 5x6 @ 81% - 95 kg x 0.81 = 77 kg
    - 3 Seated box jumps after each set - 30" box

    B. 3 sets of:
    5+5 Staggered stance RDL - 35 35 35 kg
    10 GHD Barbell row > GHD hip extension
    15+15 Side plank rotations

    3.JG PP 24.9.2018
    A. Turkish Get-up - not done

    B. Hanging
    - Accumulate 60s of pronated passive hang > 30 s.
    - Accumulate 60s of pronated active hang > 30 s.
    - Accumulate 2 minutes of supinated narrow grip passive hang > 30 s.

    C. LYTP
    3 x 20 reps of each variation > 2 x 20

    D. Supinated lateral dumbbell raises
    3 x 15 reps > 2 x 15

    E. Core Conditioning - not done

  • Barbell Complex Workout

    Barbell Complex

    6-8 sets, rest as needed:

    Hang Power Snatch (above the knee) + 2 Hang Squat Snatch (above the knee) + OHS

  • Thursday 7th March Workout

    Skill: HSW

    Wod: 7 min amrap
    7 Deadlift@100/70
    7 Pistols

    Wod: go hard and fast , try to be efficient and controlled on pistols. Aim to go tng on deadlift.

  • Optional accessory Workout

    Optional Accessory

    GYMNASTIC CONDITIONING

    2-3 rounds, rest as needed:

    1) 10+10 Ring Circles
    2) 10 Banded Pull-Apart

    RPE 3

  • 22.6.2018 KK Workout

    Lepoja. Vauhdikasta ja erittäin villiä juhannusta jokaiselle Käpsylle!

  • Lower Speed Workout

    4RFQ
    2 Back Squat at BW+10% (3010)
    3 Sticky Landings
    4 High Box Jumps
    Rest 2/3 Mins Between Rounds

  • Accessory Gymnastic Workout

    Pull-ups
    5 x 2 @ 65% of 1RM
    https://vimeo.com/175741058