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 04-05-2021 Workout

    4 round each unbroken!
    12 Gorilla Rows
    9 KB Cleans
    6 KB Push Press
    12 Front Rack Reverse Lunges - 6 each
    Rest 2:00

  • FOR TIME Workout

    Row 5000m
    OR
    C2 Bike 10 000m
    OR
    Ski 5000m
    OR
    Assault Bike 300cal

  • Snatch 2 reps x 6 sets @85% Strength

    Every 2 minutes

    Snatch
    2 reps x 6 sets @85%

    -Squat snatches
    -no need to be tng, reset between the reps

  • Maanantai 22.3. Strength

    Deadlift 3x2 (dead stop)
    1@85%
    2@87,5%
    3@90%

  • Open 21.1. Workout

    Open 21.1

    For time:

    1 wall walk
    10 double-unders
    3 wall walks
    30 double-unders
    6 wall walks
    60 double-unders
    9 wall walks
    90 double-unders
    15 wall walks
    150 double-unders
    21 wall walks
    210 double-unders

    Skaalattuna:
    Singlet
    Wall walkissa käsien täytyy käydä olkapäälinjalle merkityn viivan takana.

    Time cap: 15 min.

    https://games.crossfit.com/workouts/open/2021#workoutDescription

  • Basement Home Edition RUN (3.) Workout

    ”Nouseelaskee”

    EMOM 19

    10-15-20-25-30-35-40-45-50-55-50-45-40-35-30-25-20-15-10sec run

    Joka alkavalla minuutilla juokse listan mukaiset sekunnit, ja lepää paikallasi loppuminuutti. Tavoite on päästä mahdollisimman pitkälle annetussa työajassa – lyhyemmät vedot kovemmilla tehoilla, pidemmät vedot taloudellisemmalla vauhdilla.

  • Strength 04-03-2021 Workout

    A)
    Ring Strict Pull-ups
    Accumulate 25 Reps. Rest as needed.
    Option: Partner/Self Assisted Ring Pull-ups

    B)
    Strict Handstand Push-ups
    Accumulate 25 reps. Rest as needed.
    Option: Deficit, 0-3 pads, Box Pike, DB Z-Press

  • “Christine” Workout

    CONDITIONING

    “Christine”

    3 rounds for time

    500m Row
    12 Deadlift (bodyweight)
    21 Box Jump 60/50cm

    RPE 4 to 5, very heavy breathing, not able to have a conversation, gasping for air

    Target <12min, all rounds unbroken

    Tailoring Options

    Deadlift→ decrease the loading→ ¾ bodyweight or ⅔ bodyweight

  • 3 rounds for time Workout

    CONDITIONING

    3 rounds for time

    30/22cal Row
    30 Wallball

    RPE 4-5, very heavy breathing, go all out if wanted!

  • Squat from the Hole 3x5 Strength

    WEIGHTLIFTING (3/3)

    Squat from the Hole 3x5 video

    RPE 4