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

  • Conditioning Workout

    RX:
    4 x AMRAP2
    21 Wall ball @9/6kg
    15 DL @80/55kg
    Remaining time box over jump @60/50cm
    1min Rest between amraps.

    Scaled 1.
    4 x AMRAP2
    15 Wall ball @9/6kg
    12 DL @80/55kg
    Remaining time box over jump @60/50cm
    1min Rest between amraps.

    Huom!
    Treenin idea on olla kova. Pitää kuitenkin lähteä maltilla liikkeelle, ettei tule seinä vastaan. Wall balit pitää mennä 1-2 setissä ja maastaveto UB. Box overeihin pitää jäädä vähintään 30s.

    Skaalaukset:
    Wall ball->paino
    Deadlift->paino
    Box over->boksin korkeus tai askellus

  • Bent over KB row 5/arm Strength

    Bent over KB row
    5 /arm

    Post 5 heaviest successful sets

  • Open 18.1. Workout

    The CrossFit Games Open 18.1. - qualifier

    AMRAP 20 min

    8 toes-to-bars
    10 dumbbell hang clean and jerks 22,5/15 kg
    14 / 12-cal. row

    DB hc&j: complete 5 with one hand, then 5 with the other

    VARIATIONS
    Rx’d: (Ages 16-54)
    Men use 50-lb. dumbbell (22,5 kg)
    Women use 35-lb. dumbbell (15 kg)

    Scaled: (Ages 16-54)
    Men perform hanging knee-raises, use 35-lb. dumbbell (15 kg)
    Women perform hanging knee-raises, use 20-lb. dumbbell (10 kg)

    Teenagers 14-15:
    Boys use 35-lb. dumbbell
    Girls use 20-lb. dumbbell

    Scaled Teenagers 14-15:
    Boys perform hanging knee-raises, use 20-lb. dumbbell
    Girls perform hanging knee-raises, use 10-lb. dumbbell

    Masters 55+:
    Men use 35-lb. dumbbell
    Women use 20-lb. dumbbell

    Scaled Masters 55+:
    Men perform sit-ups, use 20-lb. dumbbell
    Women perform sit-ups, use 10-lb. dumbbell

  • 5.1.2023 Front Squat Strength

    Front Squat

    3-2-1
    3-2-1
    3-2-1

    ( RIR 1+ one reps sets )

    Go Every 3:00

  • Clean & Jerk 1RM Strength

    Clean & Jerk:
    - Find heavy of the day in 20min

  • Snatch - Heavy singles Strength

    Snatch
    8 x 1 @ 80+%
    Go every 90s.

  • 24.12.2023 God Jul <3 Workout

    For time with partner YGIG

    1 row 100m
    2 Thrusters 50/35kg
    3 Burpees
    4 Wallball Shots, 9/6kg
    5 Pullups (or partner pullups)
    6 Hang Cleans, 50/35kg
    7 Box jumps
    8 Push Jerks, 50/35kg
    9 Sit ups
    10 KBS, 32/24kg
    11 HSPU
    12 Front Rack Lunges, 50/35 (each leg)

    TC 45

    Each partner will perform the movement. There is no splitting the reps.
    we will go in order like this: 1, 2-1, 3-2-1, 4-3-2-1....

  • Front Squat 6x3 Strength

    Front Squat 6x3 @80%

  • Pull up Workout

    Every 45s x 15
    1 Pull up V.1-2

    Huom!
    Jokainen toisto mahdollisimman terävästi.
    Voi käyttää lisäpainoa.

    Skaalaus:
    Matala tanko tai kumppari.

  • 3 kierrota tempolla Workout

    3 kierrosta

    6-10 tiukka leuanveto, tempo 2011
    8+8 moottorisahasoutu, tempo 20X2

    1min lepo liikkeiden välissä