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

  • Squats, 5 Sets: Strength

    1 Front Squat + 2 Back squat

  • Partner Intervals Workout

    AMRAP 30
    YGIG/Round

    15m Walking lunge 2x22,5/15 kg
    10 Box Jumps
    8 Pull-ups
    6 Burpees

  • CrossFit Games Open 21.1 Workout

    CrossFit Games Open 21.1

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    For time:

    1 wall walk
    10 double-unders
    3 wall walks
    30 double-unders
    6 wall walks
    60 double-unders
    9 wall walks
    90 double-unders
    15 wall walks
    150 double-unders
    21 wall walks
    210 double-unders

    Time cap: 15 min.

    Scaled:

    For time:

    1 scaled wall walk
    10 single-unders
    3 scaled wall walks
    30 single-unders
    6 scaled wall walks
    60 single-unders
    9 scaled wall walks
    90 single-unders
    15 scaled wall walks
    150 single-unders
    21 scaled wall walks
    210 single-unders

    Time cap: 15 min.

  • Pari WOD Workout

    18min amrap

    3min clean & jerk 60/40kg
    3min OHS 60/40kg
    3min KB snatch 24/16kg
    3min burpee
    3min KB swing 32/24kg
    3min pushups

    vaihdot vapaasti!

  • 6 rounds of Cindy Workout

    6 rounds of:
    5 Pull ups
    10 Push ups
    15 Air squats

    Rest 1 min between rounds.

    Work on efficient movement and transitions. High quality in every rep.

  • Swings and burpees Workout

    21-15-9 for time:

  • 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.