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

    For quality:
    30 DU
    24 Push Up
    30 DU
    20 Push Up
    30 DU
    16 Push Up
    30 DU
    12 Push Up

    Haasta itseäsi punnerruksissa, niihin saa käyttää aikaa.

    Jos eilinen Sally on mennyt kovasti perille, punnerruksen voi myös korvata esim.
    Kb swing
    Knee raise
    Box step
    Db snatch...

    Lähes mikä vain liike, joka tällepäivää tuntuu hyvältä 🙂

  • Back squat 3x10 Strength

    Back squat 3x10

  • Deadlift 5x5 Strength

    Deadlift 5x5 (AHAP) good quality

  • Back Squat 1 RTM (TEST) Strength

    Find your 1 RTM = 1 rep technical max
    This will work as your reference for the upcoming progressions
    Post your score and weaknesses to compare to the later re-test

  • Weightlifting A Strength

    squat snatch technique

  • CrossFit Games Open 18.2 Workout

    RX

    1-2-3-4-5-6-7-8-9-10 reps for time of:
    Dumbbell squats
    Bar-facing burpees

    Men use 22,5kg dumbbells.
    Women use 15kg dumbbells.

    Workout 18.2a

    1-rep-max clean

    Time cap: 12 minutes to complete 18.2 AND 18.2a

    SCALED

    1-2-3-4-5-6-7-8-9-10 reps for time of:
    Dumbbell squats
    Bar-facing burpees

    Men use 15kg dumbbells, stepping burpees allowed.
    Women use 10kg dumbbells, stepping burpees allowed.

    Workout 18.2a

    1-rep-max clean

    Time cap: 12 minutes to complete 18.2 AND 18.2a

  • Back Squat Strength

    6-10 sets of 5 back squats 7RPE
    All sets same weight and leave 1 good set in the tank.

    1 Mins rest!

    Goal is to be around 75% for all sets

  • Power clean EMOM x15 Strength

    EMOM x 15
    5x5 power clean
    5x3 power clean
    5x1 power clean

  • Flight Simulator Workout

    WOD: "Flight Simulator"

    Complete for time:

    5 unbroken double unders
    10 unbroken double unders
    15 unbroken double unders
    20 unbroken double unders
    25 unbroken double unders
    30 unbroken double unders
    35 unbroken double unders
    40 unbroken double unders
    45 unbroken double unders
    50 unbroken double unders
    45 unbroken double unders
    40 unbroken double unders
    35 unbroken double unders
    30 unbroken double unders
    25 unbroken double unders
    20 unbroken double unders
    15 unbroken double unders
    10 unbroken double unders
    5 unbroken double unders

    You must stop between sets. You cannot jump single-unders between sets. Time cutoff is 25 minutes.

  • Minute squats - Workout

    amrap 2:
    front squat/back squat
    3min rest
    amrap 90s
    front squat/back squat
    3min rest
    amrap 1:
    front squat/back squat

    viikko 1 - 40% 1rm
    viikko 2 - 50% 1rm
    viikko 3 - 60% 1rm

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