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

  • "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

  • PART 1: CLEAN&JERK Strength

    Build to a heavy single Clean&Jerk
    From 0:00-10:00
    EMOM 10:00
    1 Clean & Jerk
    Minutes 1-5 (Warm-Ups)
    Minutes 6-10 (Work Sets)

  • "OVER THE EDGE" Workout

    5 Rounds For Time:
    15 Overhead Squats 40/30kg
    12 Chest to Bar Pull-ups
    9 Box Jumps

  • PART 2: “SHOT CLOCK” Workout

    AMRAP 12:
    1 Strict Pull-up
    15 Wall Balls 9/6kg
    2 Strict Pull-ups
    15 Wall Balls 9/6kg
    3 Strict Pull-ups
    15 Wall Balls 9/6kg
    ...
    [Add 1 Strict Pull-up Each Round]

    Strict Pull-Up Options:

  • "Little Foot" Workout

    AMRAP 12:
    25 Double Unders
    9 Toes to Bar
    25 Double Unders
    9 Hang Squat Snatches 40/30kg