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

  • Crossfit Open 24.1 🍄 Workout

    For time:

    21 dumbbell snatches, arm 1
    21 lateral burpees over dumbbell
    21 dumbbell snatches, arm 2
    21 lateral burpees over dumbbell
    15 dumbbell snatches, arm 1
    15 lateral burpees over dumbbell
    15 dumbbell snatches, arm 2
    15 lateral burpees over dumbbell
    9 dumbbell snatches, arm 1
    9 lateral burpees over dumbbell
    9 dumbbell snatches, arm 2
    9 lateral burpees over dumbbell

    *Time cap: 15 minutes

    22,5/15kg

    WORKOUT VARIATIONS
    Rx’d: (Ages 16-54)
    ♀ 35-lb (15-kg) dumbbell
    ♂ 50-lb (22.5-kg) dumbbell
    Teenagers 14-15:
    ♀ 20-lb (10-kg) dumbbell
    ♂ 35-lb (15-kg) dumbbell
    Masters 55+:
    ♀ 20-lb (10-kg) dumbbell
    ♂ 35-lb (15-kg) dumbbell

    Scaled:
    (Ages 16-54)
    ♀ 20-lb (10-kg) dumbbell
    ♂ 35-lb (15-kg) dumbbell
    Scaled Teenagers 14-15:
    ♀ 10-lb (5-kg) dumbbell
    ♂ 20-lb (10-kg) dumbbell
    Scaled Masters 55+:
    ♀ 10-lb (5-kg) dumbbell
    ♂ 20-lb (10-kg) dumbbell

    Tarkemmat stardardit täältä

  • Zercher squat 3x3 Strength

    Three sets of three

  • Clean and Jerk heavy single Strength

    Clean and Jerk heavy single
    *quality reps only

  • Cooper Test (Optional) Workout

    12min AMRAP

    • Run as many meters as possible

    ”Testipäivä”
    - 10 min lämppähölkkä
    - Venyttelyt, etenkin lonkankoukistajat ja koko rintakehän alue + kyljet
    - 6 min juoksu @VK2-alue
    - Lepo 6min + venyttelyt
    - Cooperin testi
    -Cooldown 10min hölkkä/reipas kävely

    "Test day"
    - 10min warm up jog
    - Stretching, focus on hip flexors and thoracic area
    - 6min run @ VK2 pace
    - Rest 6min + stretching
    - The Cooper Test
    - Cooldown 10min jog/fast pace walking

    GO FOR IT!

  • Shoulder press 5RM Strength

    Find your 5RM of the day

  • Tempo Squats Strength

    This is a leg burner
    4x8 Back squat ( 45 secs rest!) (50-60% of max! Not heavy!
    2020 (2 Secs down, 0 bottom, 2 secs up, 0 top)

    Keep flexion at the top of the squat! This keeps your legs under tension

    Goal is to build deep muscle strength. Key is tempo and short rest periods! This should feel nasty in a good way.

  • Kipping Pull-Up Workout

    Kipping, butterfly Pull-Up/ C2B practice

    • 3 sarjaa hollow hold/heilunta ja arch
    • 3 sarjaa kippausheilunta (5-10 toistoa)

    Vaihtoehtoja harjoitteluun:
    - 3 sarjaa: 1 kippausleuka + pito yläasennossa 1-3sekuntia-> uusi kippausleuka (toista yhteensä 3 leukaa)
    - 3 sarjaa: jumping pull up kippiliikettä hakien (molemmilla jaloilla ponnistaen + toinen jalka boxin ulkopuolella roikkuen)

  • Headstand Progressions Workout

    Headstand Progressions
    *Tripod
    *Headstand
    *Forearm Headstand
    For Headstand Progressions use following template:
    3x12s, 5x12s, 3x24s
    4x24s, 4x36s, 5x36s
    4x48s, 4x60s, 5x60s

  • Shoulder Press 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

  • Clean 1RM Strength

    Clean 1RM