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

  • 160425 Keskiviikko B Workout

    4 rounds

    2,5min AMRAP
    4 one arm DB devils´s press 22,5/15
    20 double under
    8/side russian twist
    2min rest

  • Clean & Jerk Strength

    Clean & Jerk
    4x2 @65-75%
    4x2 @75-82,5%
    4x2 @82,5%+

  • Snatch Workout

    E2M x 6

    1 power snatch + 2 hang squat snatch @60-65%

    Semi kevyet ja tekniset painot!

  • For load Strength

    1-1-1-1-1
    Clean and jerk
    – Rest 3:00 between sets.

    Scaled WOD
    For load:
    2-2-2-2-2
    Clean and jerk
    – Rest 3:00 between sets.

  • "The Chief is Dead" Workout

    24min amrap:

    5 x 4min maksimitoistot

    • 3 raaka rinnalleveto (N 42,5kg / M 60kg)
    • 6 etunojapunnerrus
    • 9 ilmakyykky
    • 12 maastaveto (N 42,5kg / M 60kg)

    1 minuutti lepoa jokaisen 4-minuuttisen jälkeen.

    Tulokseen kaikki toistot yhteensä. Kommenttiin jokaisen kierroksen toistot erikseen.

  • Amrap Workout

    AMRAP15:
    15/12 cal erg
    10 DB devils clean 1x50/35lb
    15/12 cal erg
    10 DB front squat 1x50/35lb
    15 abmat situp

    RPE 4-4.5
    -> haastava vauhti alusta loppuun
    -> lähde rauhassa liikkeelle!

  • Hip Thrusts & Walking Lunges Strength

    3-4 supersets:
    10 Hip Thrusts
    40m Walking Lunges
    - Rest 2-3min btw sets

  • OHS Mobility Workout

    3x5 Plate GTOH in bottom of squat
    - Pull the plate as far back behind your head as possible and pause
    - Rest 1min btw sets

  • Bench press Strength

    E3M x 5

    5 bench press @70-75% V.2-3

    Paino huomioiden toistoreservi. Prosentti suuntaa antava.

  • RestDay! Workout

    7:00 Mobility + Core Workout
    8:00 Basic Endurance CrossFit
    9:00 Shoulder Accessory

    12:00 Mobility + Core Workout

    16:00 Bar Muscle-Up technique + Accessory
    17:00 Basic Endurance CrossFit
    18:00 Snatch, technique
    19:00 Mobility + Core Workout
    20:00 Basic Endurance CrossFit