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

  • Snatch Complex Workout

    EMOM5
    1 Snatch high pull + 1 Power snatch + 1 Hang power snatch

    Huom!
    Tämä EMOMIN idea on toimia lämmittelynä raskaampia nostoja varten, joten painot pitää olla maltilliset ja tekniset (n.60-70%)

    Rest 2min

    EMOM5
    1-2 Power snatch V.0-1

    Huom!
    Voi nousta raskaisiin toistoihin, jos tekniikka säilyy.

  • Thruster 3x2 Strength

    Thruster, three sets of two.

  • Conditioning Workout

    E3M x 5
    10-12 DDB hang power clean @2 x 22,5kg
    14-16 wall ball @9/6kg
    40-50 du

    Rpe 3.5-4

    Jokaisen intervallin jälkeen täytyy jäädä vähintään 60s lepoa. Valitse painot ja toistot huomioiden ohje sekä rpe.

  • Strength 12-01-2021 Workout

    Strict Press
    6 x 3 @ slightly heavier than last week, every 60s.

  • Strength 16-02-2021 Strength

    Front Squat
    5-4-3-2-1+. Rest 2:00
    - Goal: Build to a heavy 1+ (AMRAP) set. 1-3 reps with a heavy load, not necessarily a max. Exceed weight or reps on AMRAP set from two weeks ago.
    - Option: 6 x 4 at the same weight, focusing on technique.

  • Strength 16-11-2020 Strength

    Squat Clean Thruster
    Build to a 1RM in 9 sets. Rest 2:00
    - 9 Singles to Build to a Max
    - Option: 6 x 2-3, adding weight if form permits. OR Thrusters from the rack. Rest 2:00

  • Conditioning 17-11-2020 Workout

    10-20-30-40 reps of Hand Release Push-ups
    300 Meter Row / ½ Stairs
    20-15-10-5 of Kipping Pull-ups

    • 16:00 Cap
    • RX+: C2B Pull-ups
    • First round: 10 HR Push-up + Row + 20 Kipping Pull-ups, then 20, 300, 15 and so on.

  • EMOM x 32 Workout

    EMOM x 32

    1) bike
    2) shuttle run
    3) ski
    4) 3-5 wall walk

  • Yksilö CF OPEN 25.2 Workout

    CrossFit Open 25.2
    Official variations RX/Scaled

    For time:
    21 pull-ups/ Jumping Pull ups (15cm)
    42 double-unders/single unders
    21 thrusters (weight 1)
    18 chest-to-bar pull-ups/pull ups
    36 double-unders/single unders
    18 thrusters (weight 2)
    15 bar muscle-ups/C2B
    30 double-unders/single unders
    15 thrusters (weight 3)

    Time cap: 12 minutes

    RX
    ♀ 65, 75, 85 lb (29, 34, 38 kg)
    ♂ 95, 115, 135 lb (43, 52, 61 kg)

    Scaled
    ♀ Jumping pull-ups, then pull-ups, then chest-to-bar pull-ups | single-unders | 45, 55, 65 lb (20, 25, 29 kg)
    ♂ Jumping pull-ups, then pull-ups, then chest-to-bar pull-ups | single-unders | 65, 85, 105 lb (29, 38, 47 kg)

    Notes:
    - Lämmittelyn yhteydessä käydään kaikille sopivat variaatiot tutusti läpi.

  • Front Squat 4x3 Strength

    Front Squat 4x3 @80%-85%