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

  • "Power Outage" Workout

    AMRAP 5:
    Buy-In: 100 Double Unders
    12 Power Cleans 50/35kg
    4 Burpee Box Jump Overs

    Rest 5 Minutes

    AMRAP 5:
    Buy-In: 100 Double Unders
    8 Power Cleans 60/40kg
    4 Burpee Box Jump Overs (24"/20")

    Rest 5 Minutes

    AMRAP 5:
    Buy-In: 100 Double Unders
    4 Power Cleans 70/45kg
    4 Burpee Box Jump Overs (24"/20")

  • Alkavalla 3 minuutilla 24min ajan Workout

    Alkavalla 3 minuutilla 24min ajan

    1. Soutu/pyörä/hiihto
    2. 6-8 kulmasoutu tangolla + 10-15 boksihyppy

  • 12 min alkavalla minuutilla Workout

    12 min alkavalla minuutilla

    1. maksimi toistot tuplanaruhyppy
    2. 5-10 etunojapunnerrus korokkeilla tempo 2111
    3. 20-30 venäläinen kahvakuulaheilautus

  • AMRAP 12 Workout

    AMRAP 12
    18 Squats
    12 Hang Power Cleans 60/40kg
    6 Toes-to-bar

  • Workout Workout

    Workout
    100 double unders (time cap 2min)
    20-30 Single arm OHS @25/35 lbs
    5 wall climbs (for quality)
    rest 3 min
    5 wall climbs (for quality)
    20-30 Single arm OHS @25/35 lbs
    100 double unders (time cap 2min)
    rest 3 min
    100 double unders (time cap 2min)
    20-30 Single arm OHS @25/35 lbs
    5 wall climbs (for quality)
    -You should perform same amount of reps for both hands on OHS.

  • Accessory work Workout

    2-3 rounds
    16-20 kb/db snatches
    16-20 weighted box step ups with 1 KB/DB on shoulder carrying (22,5/15kg) or 24/16kg RX
    rest 2 min bwn

  • Tiistai 23.6. Strength

    Back squat

    5x4 V1/77,5%

  • 3 kierrosta 2 liikettä Workout

    3 kierrosta
    10 hauiskäänto tangolla, tempo 31X1
    10 pystysoutu tangolla, tempo 20X2
    1min lepo

  • Warm up Workout

    3 rounds
    1:30 cardio machine
    10 inch worm
    10/10 single leg hip bridge
    10 deadlifts @add weight each round starting with barbell

  • 24.6.2020 Rest Week Workout

    7:30 Mobility
    8:30 Snatch, Technique
    9:30 Basic Endurance CrossFit
    12:00 Accessory
    16:00 Accessory
    17:00 Voimistelu, Bar MU/Ring MU
    18:00 Basic Endurance CrossFit
    19:00 Mobility