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

  • Start Over Workout

    9 Rounds of 3min ON/ 90 sec off (3 rounds of A, B and C)

    A)
    90sec Max cal SkiErg
    straight into
    90sec AMRAP of
    3 Pushups
    6 Sit-ups
    9 Squats

    90sec Rest

    B)
    90sec Max Cal Assault bike
    straight into
    90sec AMRAP of
    6 DB Snatch
    6 DB Single Arm Overhead Lunges

    Rest 90sec

    C)
    90sec Max cal Row
    straight into
    90sec AMRAP of
    2 Burpees over KB
    4 Goblet Squats
    8 KB Swings

    Rest 90sec

  • 12 min EMOM: Strength

    3 Thruster.
    Bar from the ground.

  • Front Squat 5x3 Strength

    Front Squat 5x3 @80-85%

  • Conditioning Workout

    RX:
    8 rounds: (ygig per round)
    350/250m row @80-85% effort
    8-10 ring dip

    TC 16min

    Scaled:
    RX: 8 rounds: (ygig per round)
    350/250m row @80-85% effort
    8-10 ring dip feet on floor/box dip

    Soutu pitää mennä reippaasti annetun ohjeen mukaan. Dipit laatua vastaan 1-2 sarjassa.

  • 020425 Tiistai Workout

    A) Work up to a heavy 1 rep DB snatch with both arms

    B) "CrossFit Open 22.1"
    10min AMRAP
    3 wall walk
    12 DB snatch 22,5/15
    15 box jump over (step down)

  • Primer Workout

    E50s x10, alt. between a & b:
    a) 2 muscle snatch
    b) 2 tall snatch

    Huomioita:
    a) Rauhallinen polven ohitus, pidä hartiat tangon päällä mahdollisimman pitkään ja liikkeen lopussa lyö nyrkit terävästi katosta läpi.
    b) kova hartiaveto ja mahdollisimman terävä allemeno

  • Snatch Workout

    E2M x 8

    20-30 DU + 2 hang squat snatch @70-80%

    Nousevat painot. Sarjat pitää olla teknisiä! Tuplien skaalaus 40-60 sinkkua.

  • WARM UP Workout

    EMOM x 8-12

    1) machine
    2) 5 snatch pull + 5 hang muscle snatch + 5 hang snatch
    3) machine
    4) 5-10 barbell row + 5-10 snowangel

  • 160125 Torstai Workout

    8min AMRAP
    40s work / 20s rest
    5 pull-up
    10 wall ball 20/14
    15 sit-up

    Rest 4min

    8min AMRAP
    40s work / 20s rest
    5 line over burpee
    10 KB swing 24/16

  • Back Squat Strength

    Back Squat
    7x2
    rest 4min btw rds