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

  • Takakyykky Wendler 2 Strength

    2x5
    65 %
    75 %
    +
    85 % × 5+ niin monta kun hyvällä formilla tulee

  • 19.7.2014 Strength

    Bench press: 4x6

  • RestDay! Workout

    9:00 Basic Endurance CrossFit
    10:00 Basic Endurance CrossFit
    11:00 Basic Endurance CrossFit

  • Skill conditioning Workout

    EMOM12

    1. e30s x 1 set of t2b
    2. 8-10 DDB box step over
    3. 45s row @70-75% effort

    Rpe 3

    Ideana kehittää liikkeiden taloudellistuutta hallitussa väsymyksessä. Valitse toistomäärät ja painot huomioiden rpe. Skaalaukset: t2b - t2r - leg/knee raises ddb box step over - paino - reps

  • 4x10 Back Rack Reverse Lunges Strength

    4 sets of
    5/5 steps Back Rack Reverse Lunges

  • OPEN WORKOUT 26.2 // Benchmark Workout

    RX
    For time:
    24,5m dumbbell overhead walking lunge (15/22,5kg)
    20 alternating dumbbell snatches
    20 pull-ups

    24,5m dumbbell overhead walking lunge
    20 alternating dumbbell snatches
    20 chest-to-bar pull-ups

    24,5m dumbbell overhead walking lunge
    20 alternating dumbbell snatches
    20 muscle-ups

    Time cap 15:00

    INTERMEDIATE
    For time:
    24,5m dumbbell overhead walking lunge (10/15 kg)
    20 alternating dumbbell snatches
    20 jumping pull-ups

    24,5m dumbbell overhead walking lunge
    20 alternating dumbbell snatches
    20 pull-ups

    24,5m dumbbell overhead walking lunge
    20 alternating dumbbell snatches
    20 chest-to-bar pull-ups

    Time cap 15:00

    BEGINNER
    For time:
    24,5m walking lunge
    20 alternating dumbbell snatches (10/15 kg)
    20 bent-over rows

    24,5m walking lunge
    20 alternating dumbbell snatches
    20 ring rows

    24,5m walking lunge
    20 alternating dumbbell snatches
    20 jumping pull-ups

    – The load is a suggested starting point. If you are completing all the workouts in the
    Foundations division, you are free to decrease or increase the load as your skill level allows.

    Time cap 15:00

  • Muscle Snatch Strength

    Build to Moderate Set of 3

  • Row intervals Workout

    E3M x 6

    250/200m row

    Rpe 4 Ideana tehdä vedot kovalla intensiteetillä, mutta vauhdin pitää kuitenkin olla sellainen mitä pystyt ylläpitämään tai hieman jopa kiristämään loppua kohden.

  • Gymnastic skill Workout

    Level 1.

    EMOM12
    1. 1-2 set of bmu/rmu (target reps 4-8)
    2. 1-2 set of hs walk
    3. rest

    Level 2.

    EMOM12
    1. 1-2 set of c2b/pull up (target reps 8-15)
    2. 20-40s Box pike to hollow walks
    3. rest

    Rpe 3

    Ideana kehittää voimisteluliikkeiden kapasiteettia sekä tekniikkaa. Jokainen valitsee toistomäärät ja liikkeet oman tason mukaan huomioiden rpe. Skaalaukset: pull up - 6-8 banded strict pull up

  • 7 rounds for reps Workout

    1:00 max burpees
    1:00 rest