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

  • Karantreeni "Fight Gone Bad" Workout

    3 Rounds For Total Reps in 17 minutes
    1 minute Wall Ball Shots (20/14 lb)
    1 minute Sumo Deadlift High-Pulls (75/55 lb)
    1 minute Box Jumps (20 in)
    1 minute Push Press (75/55 lb)
    1 minute Row (calories)
    1 minute Rest

  • On the Run Workout

    4 Rounds for time
    400m Run
    15 KB swings 24/16kg
    500m Row

    Time Cap 25 Mins

  • Metcon Workout

    2-3 sets
    5 min amrap
    10 single arm KB/DB thrusters (right) @15/22,5kg or 16/24kg
    35 double unders
    10 single arm KB/DB thrusters (left)
    35 double unders
    rest 2 min and repeat

    Lisäksi Kotitreenissä näkyy Accessory Work jonka voit halutessasi tehdä myös tähän Metconin perään!

  • Rage against the machines Workout

    Interval Workout.
    2 mins on : 1 Min off (10 Total intervals 30 Mins)
    Switching between A & B

    A.
    Bike 20 CAL/15
    AMRAP wall balls

    B.
    Row 20/15 Cals
    AMRAP power snatch 40/30kg

    Score is total reps on the amraps, don't count the ergs. Try to stay consistent and hit the same numbers +/- 2 on the AMRAPS.

  • Juoksua ja kyykkyjä Workout

    Juoksu:
    Mäkijuoksua, n. 75% max.
    8-10 kert, kävely /kevyt hölkkä palautus

    Kyykky:
    4 rnd
    Askelkyykky etuperin 20 + 20
    Askelkyykky takaperin 20 + 20
    Tasajalkaloikka 12
    Vuoroloikka 6 + 6
    Yhden jalan kinkka 6 + 6
    Luisteluloikka 6 + 6

  • Blocked from Takomo Day 16 Workout

    Warm-up:
    3 rds
    20 jumping jacks
    10 hip thrusts
    kossack squats 10 reps (5/5)
    20 sec straight arm plank

    then:

    Accumulate 2,5 min OHS hold at the bottom
    -esim 30 sekan pätkissä

    A.) Strength:
    Tempo pause goblet squats
    5x 8 reps
    (3 sec tempo down,3 sec pause at the bottom, 3 sec tempo up)
    Directly to 8 single leg hip thrusts/side
    rest 1 min between

    B.) "CrossFit fundraiser workout #1"
    10-min. AMRAP:
    10 airsquats
    9 dumbbell snatches, right arm
    10 push-ups
    9 dumbbell snatches, left arm

    -mikäli ei ole käsipainoa tai kahvakuulaa niin tehdään aina 9 obstacle ground to overhead

    C.)
    Tabata side plank alternating sides
    20 sec on, 10 off x 8

    -20 sekkaa oikea, 20 sekkaa vasen, 10 sekkaa lepo välissä. Molempia puolia siis 4 x 20 sec.

  • Partner chipper Workout

    In Teams of 2 work through the following; YGIG
    100 Cal Row
    100 Snatches dB snatches
    100 KB swings American 24/16KG
    100 Goblet squats (kb)
    100 burpee box jumps

  • Blocked from Takomo Day 10 Workout

    Warm-up 2 rds:
    Spiderman paikallaan 5/side
    jumping/reverse lunges 4-5/side
    crab extension 10 reps (sormet taakse)
    Easy tempo push-ups 6-7 reps
    Seated pike leg lifts 8-10 reps

    The accumulate 2 min OHS hold with stick
    -esim 30 sekan pätkissä

    A.) For quality
    21-15-12
    Chair dips
    Lying leg lifts

    -rest as needed, tämä laadulla

    L2: Strict ring dips 15-12-9

    -ota tästä haastava muokkaus niin, että sarjat esim 2-3 settiin.

    B.) Workout with no equipment:

    40-30-20-10
    Ground to OH with obstacle
    Jumping lunges

    Workout with DB:
    40-30-20-10
    Alternating DB snatch
    Jumping lunges

    TC: 12 min

  • 150517 Workout

    Conditioning
    "Heartbreak Kid"
    3RFT:
    10 Front Squats (185/135#)
    20 C2B Pull-ups
    50 DU

  • Strength 02-03-2020 Workout

    Complex of:
    3 Deadlifts
    3 Power Cleans
    3 Front Squat

    • Goal: Build to a heavy load in 8 sets. Rest 2:00
    • Option: Focus on using light loads today for all 8 sets