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

  • RestDay! Workout

    6:30 Basic Endurance CrossFit
    7:30 Core

    15:00 "Angie"
    16:00 Basic Endurance CrossFit
    17:00 Snatch Technique
    18:00 Mobility
    19:00 Basic Endurance CrossFit

  • Maanantai 18.10. Strength

    Tempo Fs (31x1)
    5x4 @62,5-67,5%

  • For time Workout

    For time:

    4rounds:

    8 hang squat clean @50/35kg
    8 reverse lunge (backrack)
    40 DU

  • Until We Meet Again Workout

    For time;
    2020 m row
    09 Strict HSPUs
    24 Burpees Over The Barbell
    33 Power Snatch @ 50/35 kg
    258 Double Unders
    - Movements can be done in any order, but complete all the required reps of that movement before moving on

    We dedicate our efforts to the memory of Omar Velazquez Martinez

    Omar passed on 24/09/2020. He was 33 years old and had attended CFCH 258 times

  • 15 min alkavalla minuutilla Workout

    15min alkavalla minuutilla
    1. Käsilläseisontapunnerrus 40-50% max toistoista
    2. Leuanveto/rinta tankoon, katkeamaton sarja
    3. Varpaat tankoon tiukkana, katkeamaton sarja

  • RestDay! Workout

    7:00 Basic Endurance CrossFit
    8:00 Core
    9:00 Bench Press Technique + Accessory

    12:00 Core

    16:00 Basic Endurance CrossFit
    17:00 Snatch, Technique
    18:00 ButterFly Pull Ups + Accessory
    19:00 Basic Endurance CrossFit

  • Epic Partner workout Workout

    800m Run
    80 T2B (one pair must hold db overhead 22.5/15)
    80 DB snatch (one must hold handstand)
    80 hspu (one holds db by side)
    80 burpee box jump over (ygig no holds)
    800m Run

    TC 34 Minutes

  • 300 reps Workout

    2 Rounds of
    50 Double Unders
    40 Wall Balls
    30 KB Swings 24/16kg
    20 Pullups
    10 Box Jumps

  • For time Workout

    15-12-9-6-3

    ttb
    burbee
    *40 DU after each round

  • 9/11 Workout

    For time:
    2001m Row / Ski / 7 x Stairs
    11 Squat Cleans (70/47.5kg)
    11 Strict Pull-ups
    11 Thrusters (70/47.5kg)
    11 Strict Pull-ups
    11 Front Squats (70/47.5kg)
    11 Shoulder to Overhead (70/47.5kg)
    11 Burpee Box Jumps (75/61cm)
    11 Squat Cleans (70/47.5kg)
    11 Strict Pull-ups
    2001m Row / Ski / 7 x Stairs

    • 42min Cap