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

  • Weighted pull-up 5RM max Strength

    Find your five rep max for the day

  • Push press 4 x 10 Strength

    Push press 4 x 10

    • rest 2min between sets

  • Roy Workout

    Five rounds:

    • 15 deadlifts, 225 lbs/155 lbs or 100 kg/70 kg
    • 20 box jumps, 24 inch/20 inch or 60 cm/50 cm
    • 25 pull-ups

  • Back Squat Strength

    1RM Back Squat

  • Tempo takakyykky 4x4 Strength

    Tempo takakyykky 4x4, tempo 3220 (3s alas, 2s ala-asennossa, 2s ylös, ylhäällä ei pysähdytä)
    -Laita pallo+kiekkoja takapuolen alle, jotta löydät sopivan syvyyden
    -Älä päästä ”paineita” ala-asennossa, vaan kyykky on koko ajan lihasten varassa

  • Deadlift 6x2 Strength

    AHAFA

  • Power snatch Strength

    Power snatch

    5 x 1 power snatch

    *all the sets with 85-90% from 1rm

  • Crossfit OPEN 25.1 Workout

    Option 1 (RX)

    AMRAP 15:
    3 lateral burpees over the dumbbell
    3 DB hang clean-to-overheads (15/22.5 kg)
    Walking lunges (9.1 m)
    – Walking lunge is 15 ft out and 15 ft back (4.57 m).
    – After completing each round, add 3 reps to the burpees and hang clean-to-overheads.

    Option 2 (INTERMEDIATE)

    AMRAP 15:
    3 lateral burpees over the dumbbell
    3 DB hang clean-to-overheads (10/15 kg)
    Walking lunge (9.1 m)
    – Walking lunge is 15 ft out and 15 ft back (4.57 m).
    *After completing each round, add 3 reps to the burpees and hang clean-to-overhead.

    Option 3 (BEGINNER)

    AMRAP 15:
    3 burpees
    3 DB hang clean-to-overheads (5/10 kg)
    Walking lunge (9.1 m)
    – Walking lunge is 15 ft out and 15 ft back (4.57 m).
    – After completing each round, add 3 reps to the burpees and hang clean-to-overheads.
    – The load is a suggested starting point. If you are completing all the workouts in the Foundations division, you are free to decrease or increase the load as your skill level allows.

    INTENT AND TIPS:

    Today's workout follows an ascending rep scheme within a set time.
    Be prepared for the early rounds to pass quickly, and then the "real" workout begins as the reps reach double digits.

    • The dumbbell load should be light to moderate.
    • If you plan to do Rx, you should be able to complete at least 10 reps unbroken.
    • Aim to reach the 12-rep round by the 4–5 minute mark.
    • Athletes registered for the Open should choose the official variation provided by CrossFit.

  • Clean Technique Workout

    Drills:

    1) Start-Hang-High Hang
    2) High Pull
    3) Muscle Clean
    4) Power Clean

  • "Incredible Hulk" Workout

    AMRAP in 20 minutes

    5 Deadlifts 52,5/35kg
    5 Hang Power Cleans 52,5/35kg
    5 Front Squats 52,5/35kg
    5 Push Press 52,5kg/35kg
    5 Back Squat 52,5/35kg