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

  • Day 53.1 Strength

    1RM Back Squat

  • Pause Front Squat Strength

    5x3 Pause Front Squat (3sec) @70%+

  • Snatch tech Workout

    15min with light weight: (40-50% of 1RM snatch) 2 "no feet" snatch balance + 2 OHS (2s pause at the bottom)

    Huom! Kevyillä painoilla keskittyen tekniikkaan. "No feet" = jalat eivät saa irrota maasta. Päkiällä nousu saa tapahtua ponnistuksen/ojennuksen jatkumona.

    EMOM12 1 snatch pull + 1 hang snatch @60-70% of 1RM snatch

  • STRENGTH (pull up) Workout

    strict weighted pull up
    6 x 3-6

  • Partner Conditioning Workout

    2 rounds for time: (YGIG)
    80 wallball @9/6kg
    60 cal row
    20 bar MU
    60 cal row
    80 wallball @9/6kg

    TC 35min

    RPE 4-4.5

    Skaalaukset: bar mu->banded bar mu/burpee pull up Huom! Toistot saa jakaa miten haluaa.

  • Skill emom Workout

    RX:
    EMOM16
    1. 8-10 strict t2b
    2. 2 sets of HS walk
    3. 1 set of DU
    4. Rest

    Scaled:
    EMOM16
    1. 4-6 strict t2b
    2. 1-3 wall walk
    3. 1 set of DU
    4. Rest
    RPE 2.5-3
    Huom! Kevyt emom keskittyen liikkeiden laatuun. Skaalaukset: strict t2b->strict leg/knee raises du-> harjoittelua tai sinkkuja

  • Front squat Workout

    E3M x 5

    2 front squat V.1-2

    20s rest 3 box jump @75/60cm

    Huom! Kyykyissä raskas, mutta tekninen paino.

  • Its all about the running Workout

    In a 6min window
    Run 800m
    +
    AMRAP in the remaining time of
    2-4-6-8-...
    Heavy DB Snatches
    Toes-to-bar

    Rest 2min

    In a 6min window
    Run 800m
    +
    AMRAP in the remaining time of:
    2-4-6-8-...
    Front Squat 70/50kg
    Bar Facing Burpees

  • RestDay! Workout

    6:30 Basic Endurance CrossFit
    7:30 Mobility + Core Workout
    8:30 Intervals ( 6.8.2024 )

    15:00 Basic Endurance CrossFit
    16:00 Kipping Movement Technique
    17:00 Intervals ( 6.8.2024 )
    18:00 Mobility + Core workout
    19:00 Basic Endurance CrossFit

  • Metcon Workout

    For time:
    2 wall climb
    20 wall ball
    2 wall climb
    20 box jump
    2 wall climb
    200m farmers walk 32/24kg
    2 wall climb
    20 box jump
    2 wall climb
    20 wall ball
    2 wall climb