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

  • Running Workout

    drills and ladder training

  • Clean Strength

    3-Position Squat Clean (High Hang, Knee, Floor)
    1 Set @ 65%
    1 Set @ 70%
    3 Sets @ 75%

  • 4 x 3min amrap (max effort) Workout

    4x 3 min amrap

    500m row
    max wall ball shots

    Score is wall ball shots

    -rest 3 min

    *this will be done with partner

  • 13.12.2017 Workout

    five amrap 3 of:

    21/17 cal row
    12 pistols alt.
    remaining time DU s
    rest 3 min.

  • 10-1 Hang Power Clean (70/50kg), 1-10 Bar Over Burpee Workout

    10-1
    Hang Power Clean (70/50kg)
    1-10
    Bar Over Burpee

    RPE 4-5

    Hit this with all you have!

    3-2-1 Go! Do 10 HPC and one BoB, next 9 HPC and 2 BoB… Last round is 1 HPC and 10 Bob. Total of 55 reps each movement. Scale if needed.

  • Rolling Stone V2 Workout

    ”Rolling Stone V2”

    4 Rounds for time:
    21/18 Calorie Row
    15 Hang Power Cleans (52,5/35kg)
    12 Shoulder to Overhead
    9 Burpee Box Jumps w. step down (61/51)

  • 2-3 rounds, EMOM Workout

    2-3 rounds, EMOM:

    1) 3-10 Burpee MU/C2B
    2) 5-10 Crossloaded Box Step-Up
    3) 30-50 DU
    4) 5+5 Single Arm Squat Clean DB or KB
    5) 2-5 Slam Ball/Sandbag over the Shoulder
    6) Row 10-20kcal
    7) 5+5 DB/KB Snatch
    8) 5-15 TTR (toes to rings)
    9-12) Run 400m

    RPE 2-3

    On the 9th minute start your 400m run. Rest the remaining time and start a new round at 13th minute.

  • Metcon minute Workout

    One minute metcon.

    AMRAP burpees in one minute

    Standardit: rinta ja reidet osuu ala-asennossa maahan. Yläasennossa lantio tulee olla ojennettuna, hypyssä kummakin jalan tulee irrota maasta.

    RX suoritus: aseta kännykkä telineeseen (esim kenkään) ja kuvaa koko suoritus sekä postaa se instagramiin hästägillä #metconminute #crossfitkehä sekä tägää @jonnekoski

    Workout inspired by Jonne Koski

  • "Wrestlemania" Workout

    “Wrestle Mania”For Time:
    15 Deadlifts (185/135)
    30 Sit-ups
    12 Deadlifts (185/135)
    24 Sit-ups
    9 Deadlifts (185/135)
    18 Sit-ups
    6 Deadlifts (185/135)
    12 Sit-ups
    3 Deadlifts (185/135)
    6 Sit-ups

  • 3-5 rounds for Quality Workout

    3-5 rounds for Quality:

    5min Row/Airbike/Run/Ski
    6+6 Single Arm KB/DB Thruster, as heavy as you feel like
    2+2 Perfect Stretch
    10-20 GHD Hip Extension
    1-2 Rope Climb
    5+5+5 Wall Squat
    60sec Active Hang

    This is for quality. It´s our de-load week. Concentrate on moving well and breathing. Scale if needed