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

  • Partner wod Workout

    For time, ygig:

    A. 2-4-6-8-10
    Rope climb
    12-18-24-30-36
    Push press @42,5/30kg

    Rest 2 min.

    B. 40-30-20
    Goblet squat @32/24kg
    Hang power clean
    1. @42,5/30kg
    2. @50/35kg
    3. @65kg/45kg

    Rest 2 min.

    C. 10 rounds, alt. Full rounds
    6 Pull ups
    8 Deadlift @65kg/45kg
    10 Slamball @9/6kg

  • Snatch Strength

    10x
    Go every 30sec
    1 Power Snatch @60-75%
    +
    10x
    Go every 45sec
    1 Power Snatch @75%+

  • 4x8 Double DB/KB Shoulder Press Strength

    4 sets
    8 Double DB/KB Shoulder Press

  • 30 min Parin kanssa Workout

    30min parin kanssa

    Urheilija A
    30/40cal soutu/pyörä/hiihto

    Urheilija B
    15 seinäpallo
    10 kp tempaus
    30 tuplanaruhyppy

  • Takakyykky Wendler 4 Strength

    5/3/1

    75 % × 5

    85 % × 3

    95 % × 1+ (päätösarja, tee lisätoistoja jos tuntuu hyvältä)

  • AMRAP 12 Workout

    AMRAP 12

    20 DB hang snatch @22,5/15kg
    10 push up
    10 pull up

  • Snatch Strength

    8 x e75s:
    1 snatch @ heavy (85-100%)

  • 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