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

  • Push press 1x5 @ 75%, 2x5 @ 80%, 1x5 @ 85% Strength

    Push press 1x5 @ 75%, 2x5 @ 80%, 1x5 @ 85%

  • Bergeron Beep Test Workout

    “Bergeron Beep Test”

    EMOM for as long as possible…
    7 Thrusters, 35/25kg
    7 Pull ups
    7 Burpees

    (Benchmarks*
    Super Elite/Specialists: 20+
    Games Level Athletes: 18+
    Regional Level Athletes: 13+
    Open Level Athletes: 9+
    *The Bergeron Beep Test is an excellent test of CrossFit-Specific conditioning and mental fortitude. Smaller and shorter athletes, particularly those with shorter arms, have an advantage in this test. Regardless, it is one of our best test of CF Sport Specific Conditioning and should be used as one of several tools to benchmark YOUR improvements throughout the year.)

  • AMRAP in pairs Workout

    Conditioning in pairs
    AMRAP15
    Cash in:
    40 DB box step overs
    40 m DB front rack lunges
    40 burpee over DB
    Rest of the time:
    AMRAP row calories

    *DB 2 x 17,5 / 2 x 12,5
    *Split reps how you like
    *Score is the amount of calories accomplished

  • "Kalsu" Workout

    Kalsu

    Alkavalla minuutilla 5 burpeeta ja loppu minuutti thruster 60/40kg

    100 thusteria aikaa vastaan

    Aikaraja 25 min.

    Hyvä lähtökohta taktiikaksi on laatia 20min aikataulu eli 4-6 thrusteria minuutille ja paino siten että jaksaa tätä toteuttaa ja lepoaikaakin jää 10-15s. Yleisliikkeitä alkavalla minuutilla ollaan harjoiteltu muutamia kertoja, joten valitse toistomäärä 3-5 ja pysy siinä. Noin puolessa välissä voi olla hyvä idea pitää thrusterivapaa minuutti eli tehdä vain yleisliikkeet.

  • Front squat Strength

    3x5 Front squat

  • Back Squat / Pull Strength 1. Workout

    4 Rounds
    A1) Back Squat x 5
    6-0-X-1
    Rest 1:30
    A2) Gorilla row x 8+8
    2-0-X-0
    Rest 1:30

  • Workout 17.1 Workout

    Workout 17.1
    For time:
    10 dumbbell snatches
    15 burpee box jump-overs
    20 dumbbell snatches
    15 burpee box jump-overs
    30 dumbbell snatches
    15 burpee box jump-overs
    40 dumbbell snatches
    15 burpee box jump-overs
    50 dumbbell snatches
    15 burpee box jump-overs

    Men use 50-lb. dumbbell and 24-in. box
    Women use 35-lb. dumbbell and 20-in. box

    Time cap: 20 minutes

    https://games.crossfit.com/workouts/open/2017/17.1?division=2#workoutDescription

  • clean n' jerk 1RM Strength

    päivän maksimi.

  • 3+1 sets of 5 Touch & Go Cleans Strength

    3+1 sets of 5 Touch & Go Cleans (Full)

    Rest 90-120sec between sets

    Note: 3 sets to work to a 5RM T&G Cleans. The +1 set is a max unbroken Touch and Go Cleans @85% of 5RM established in the first 3 sets. The goal is as many reps as possible, with perfect technique, before dropping the bar.

  • Core Workout

    4 rounds for quality
    *alternating between A & B (both be done twice)
    *1-2 minute rest between sets

    A
    10-20 reps L hang flutter kicks (Bar or rings)

    Followed straight by 10-20 tuck ups

    B
    10-20 hanging oblique raises (same amount for both sides)
    Followed straight by 10-20 hollow rocks