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

    Level 1.

    3 x AMRAP4
    1min rest between amraps

    3 power clean @60/40kg
    5 bar over burpee
    7 wall ball @9/6kg

    Level 2.

    3 x AMRAP4

    1min rest between amraps

    3 power clean @50/35kg
    5 bar over burpee
    7 wall ball @6/4kg

    Rpe 4-4.5

    Ideana kehittää liikkeiden työkapasiteettia kovalla, mutta hallitulla teholla. Vauhdin pitää olla sellainen mitä pystyt ylläpitämään kaikilla kierroksilla.

  • CrossFit Games Open 2011 11.1 Workout

    MEN - includes Masters Men up to 54 years old

    Complete as many rounds and reps as possible in 10 minutes of:

    WOMEN - includes Masters Women up to 54 years old

    Complete as many rounds and reps as possible in 10 minutes of:

    MASTERS MEN - includes Masters Men 55+

    Complete as many rounds and reps as possible in 10 minutes of:

    MASTERS WOMEN - includes Masters Women 55+

    Complete as many rounds and reps as possible in 10 minutes of:

  • Intervals Workout

    5x
    New interval every 4th minute

    16-20/12-15 Cal.
    9 Burpee over bar
    6 Power Snatches 60/40kg

  • 9-15-21-15-9 reps for time of Workout

    Burpee box jump-overs (51/61 cm)
    Power cleans (40/60 kg)
    – Complete 20/30 calories on the Ergo after each round.

    Scaled WOD
    9-12-15-12-9 reps for time of:
    Up-down box step-ups (41/51 cm)
    Hang Power cleans (15/20 kg)
    – Complete 12 calories on the ergo after each round.

  • FOR TIME Workout

    for time:

    12-9-6-3
    power clean@60/40kg
    ttb

  • EMOM10 Workout

    EMOM10:
    3-6 bmu or 6-12 c2b/kipping pull up
    12 wall ball

  • Conditioning Workout

    35min for Q:
    2min ergo @70-75% effort
    8-10/8-10 single arm kb hang clean
    10-12 hanging side to side strict knee raises
    10-12 alt. curtsy db box step over
    90s rest

    Rpe 3.5 Vauhti ja painot huomioiden rpe. Keskity liikkeiden laatuun!

  • Push & pull Workout

    E2M x 6 (alt. 1 & 2)
    1) 10-12 ddb decline bench press with neutral grip V.1-2 (2-2-X-1)
    2) 8-10 ring row with neutral grip V.1-2 (2-0-X-2)

    Huomio liikkeiden temmot! Tiukat, mutta tekniset sarjat.

  • OPEN WORKOUT 26.3 Workout

    BENCHMARK
    For time:
    2 rounds of:
    12 burpees over the bar
    12 cleans (29/43 kg)
    12 burpees over the bar
    12 thrusters
    2 rounds of:
    12 burpees over the bar
    12 cleans (34/52 kg)
    12 burpees over the bar
    12 thrusters
    2 rounds of:
    12 burpees over the bar
    12 cleans (38/61 kg)
    12 burpees over the bar
    12 thrusters

    SCALED WOD
    For time:
    2 rounds of:
    12 burpees over the bar
    12 cleans (10/20 kg)
    12 burpees over the bar
    12 thrusters
    2 rounds of:
    12 burpees over the bar
    12 cleans (15/25 kg)
    12 burpees over the bar
    12 thrusters
    2 rounds of:
    12 burpees over the bar
    12 cleans (20/30 kg)
    12 burpees over the bar
    12 thrusters

  • 3 kierrosta tempolla Workout

    3 kierrosta

    6 sumomaastaveto, tempo 31X1
    6+6 sivumaljakyykky 30X0
    1min lepo