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

  • CrossFit Games Open viikko 5 Workout

    WORKOUT 19.5
    VARIATIONS
    33-27-21-15-9 reps for time of:
    Thrusters
    Chest-to-bar pull-ups
    Time cap: 20 minutes
    Rx’d: (Ages 16-54)
    Men use 95 lb.
    Women use 65 lb.
    Scaled: (Ages 16-54)
    Men use 65 lb. and perform jumping pull-ups
    Women use 45 lb. and perform jumping pull-ups
    Teenagers 14-15:
    Boys use 65 lb.
    Girls use 45 lb.
    Scaled Teenagers 14-15:
    Boys use 45 lb. and perform jumping pull-ups
    Girls use 35 lb. and perform jumping pull-ups
    Masters 55+:
    Men use 65 lb. and perform chin-over-bar pull-ups
    Women use 45 lb. and perform chin-over-bar pull-ups
    Scaled Masters 55+:
    Men use 45 lb. and perform jumping pull-ups
    Women use 35 lb. and perform jumping pull-ups

  • CFPORVOO Split jerk week 9 Strength

    Split jerk 6x2x80%

  • 4 rounds for Jonne Workout

    4 rounds for Jonne
    15 hang power snatch 42.5/30 kg
    15 toes to bar

    Cash out: heitä Jonnelle ilmavitoset jos näet häntä

    Time cap: 12 min

    • 4 kierrosta sen takia et Jonnekin siirtyy elämässään neljännelle kierroksella.
    • Yhden kierroksen toistomäärät 30 koska Jonne täyttää 30 💪

    Valitse paino jolla pystyt tekemään vähintään 10 toistoa putkeen.

  • Just some boxoverburpees Workout

    For time

    100 box over burpees (60/50 cm)

  • Crossfit Games Open 2019 viikko 2 Workout

    Beginning on an 8-minute clock, complete as many reps as possible of:
    25 toes-to-bars
    50 double-unders
    15 squat cleans, 135/85 lb.
    25 toes-to-bars
    50 double-unders
    13 squat cleans, 185/115 lb.
    If completed before 8 minutes, add 4 minutes to the clock and proceed to:
    25 toes-to-bars
    50 double-unders
    11 squat cleans, 225/145 lb.
    If completed before 12 minutes, add 4 minutes to the clock and proceed to:
    25 toes-to-bars
    50 double-unders
    9 squat cleans, 275/175lb.
    If completed before 16 minutes, add 4 minutes to the clock and proceed to:
    25 toes-to-bars
    50 double-unders
    7 squat cleans, 315/205 lb.

    Stop at 20 minutes.

  • Accessory work A Workout

    2 rounds :
    5+5 KB/DB tgu
    10-15 hardened ring row
    rest 2-3 min and repeat

  • Strength 12-02-2019 Workout

    Push Press : 6 x 3 @75% of last Friday, every 60s.

    • Option: 5 x 5, Rest 90s.

  • Rest Day! Workout

    7-8 Open 19.1
    8-9 Recovery Rowing
    9-10 Open 19.1

    16-17 Open 19.1
    17-18 Gymnastic
    18-19 Open 19.1
    19-20 Basic Endurance CrossFit
    20-21 Mobility

  • 19.2.2019 Deload Cycle Workout

    EMOM 8

    Pause Snatch High pull + Snatch (2 sek pause under knee, above knee & mid tight)@ Light weight

    EMOM 10

    2 x High hang squat snatch + 2 x Hang Squat Snatch (above knee)@50-70%

    EMOM 10

    Hang power snatch (mid tight) + hang power snatch (under knee)@50-70%

    • Finisher

  • WOD 15.2 Strength

    Deadlift 1RM