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

  • OPTIONAL Workout

    3-4rounds:

    3-10 strict pull + 10 snowangel after each set of pull ups

  • Front rack lunges Strength

    2x8+8 (Rest 90s.)

  • AMRAP 18 Workout

    AMRAP 18
    12 Pushups
    24 Air Squats
    12 Toes-to-bar
    24 Double Unders

    *Do 2 Deadlifts + 3 Burpee over bar @75% of 1RM every 3rd minute (min 3,6,9,12 and 15)

  • Snatch Strength

    Every min for 8 minutes
    2 squat snatches @50-60%

  • Warm up Workout

    2 rounds
    200m run
    10/10 suitcase dl
    1:00 row
    50 single unders
    1:00 bike
    10/10 single arm strict press

  • Snatch work Strength

    Every 1 min 30sec for 9 sets
    sets 1-3 = 3 squat snatch @ 60-70%
    sets 4-6 = 2 squat snatch @ 70-80%
    sets 7-9 = 1 snatch @80-90%
    Keskity hyviin nostoihin, ei haeta uusia enareita viikolla 1.

  • CrossFit Games Open Workout 20.1 Workout

    Warm up
    3:00 easy ergo/single and double unders
    -then-
    2 rounds
    5 inchworm
    5 empty bar power snatch
    15 plate hops
    :45 row/bike @80% effort
    -rest 2-3 min-
    2 rounds at workout pace:
    4 power snatch 95/65 (or working weight you are about to use)
    5 burpee over bar
    -rest 3:00-4:00 and perform the workout-

    Workout of Day
    10 rounds for time of:
    • 8 ground-to-overheads
    • 10 bar-facing burpees

    ♀ 65 lb. ♂ 95 lb.

    Time cap: 15 minutes

  • Supersets Workout

    3 rounds
    6+6 1 arm Db/Kb push press
    6+6 1 arm Db/kb row
    rest 2 min

  • Kipping/Butterfly pull ups and ring dips Workout

    Harjoittele tarpeidesi/tasosi mukaan eri liikevariaatioita. Yritä tehdä myös omatoimisesti ajatustyötä kuinka tässä pääset eteenpäin ja mikä on sinulle paras tapa edetä niin että nämä ovat hallussa tulevaisuudessa.
    kipping / kipping pull ups / kipping c2b
    butterfly technique on pull ups / c2b
    strict / kipping on ring dip
    20 min total time.
    Mikäli hommat hallussa niin voit muodostaa itsellesi tästä esim jonkun EMOM harjoitteen.

  • Kettlebell work Workout

    3 rounds
    3+3 KB tgu
    5+5 Kb wind mill
    7+7 kb hang snatch
    rest 2-3 min and repeat