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

  • 3x 4min ON/2min OFF Workout

    3x 4min ON/2min OFF

    A.AMRAP of
    10 Thrusters 42,5/30kg
    35 Double Unders

    B.AMRAP of
    12 SA DB Hang Clean & Jerk 22,5/15kg
    6 Burpee over DB

    C.50/40 Calories
    +
    AMRAP in the remaining time of
    5 Pushups
    5 Situps

  • Back squat (Wendler week 5) Strength

    Back squat (Wendler week 5)

    Set 1: 65% x 5
    Set 2: 75% x 5
    Set 3: 85% x 5+

    The % are calculated from 90% of your 1RM!
    5+ means AMRAP!
    +5kg lisäys aiemman syklin painoihin

    Aloituspainot pääliikkeille valitaan seuraavasti:
    Selvitä ko. liikkeen 1 toiston maksimisi.
    Kerro saamasi tulos 0.9:llä.
    Käytä saamaasi lukua laskiessasi treenien sarjapainoja.
    Progressio tulee kestämään 3 kk. Alaraajojen liikkeisiin lisätään +5 kg neljän viikon välein. Yläraajojen liikkeisiin +2,5 kg neljän viikon välein.

  • Day 17 Strength

    6x3 Explosive Squat @ 65% of max

    • Use 3s. to descent, then explosively come up
    • Immediately after each set of 3 reps do 5 hurdle jumps, or 5 high box jumps
    • After jumps rest 3min

  • AMRAP 12 Workout

    AMRAP 12
    35 Double Unders
    12 Right Arm KB/DB Row
    12 RIght Arm KB/DB Push Press
    35 Double Unders
    12 Left Arm KB/DB Row
    12 Left Arm KB/DB Push Press

  • 5 x 2 Clean Pulls From The Ground Strength

    Clean Pulls From The Ground (110% of 1RM Clean)

  • Isabel Prog. Workout

    ISABEL PROG.
    EMOM6:
    6 snatch @ 60/42,5kg or (max 60% 1 rm snatch)

  • EMOM 20 Workout

    EMOM 20
    (1) 8 UNBROKEN Thrusters, AHAP
    (2) 10-15 Toes-to-bar
    (3) 6/6 KB/DB Bent over Row, AHAP
    (4) 15/10 Cal. Row/Ski/Bike
    (5) Rest

  • 4 sets for max reps Workout

    On a 3:00 clock:
    400/500-m row or ski/800/1000m bike
    Max double-DB box step-overs (15/22.5 kg) (51/51 cm)
    – Rest 3:00 between sets.

    Scaled WOD
    4 sets for max reps:
    On a 3:00 clock:
    250-m row or ski/500m bike
    Max box step-overs
    – Rest 3:00 between sets.

  • RestDay! Workout

    7:00 Mobility + Core Workout
    8:00 Basic Endurance CrossFit
    9:00 Kipping Movement Technique ( Pull-up, C2B, BMU )

    12:00 Basic Endurance CrossFit

    16:00 Mobility + Core Workout
    17:00 Kipping Movement Technique ( Pull-up, C2B, BMU )
    18:00 Basic Endurance CrossFit
    19:00 "Erikoisjoukko harjoitus"

  • Jalkabodaus 6 Strength

    Hipthrust 3x 3, nousu V1

    3x 6-8
    NHC
    Pistoolikyykky tai yhden jalan lantion nosto