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

  • Strength 13-08-2020 Workout

    Sumo Deadlift against a band
    3/8 x 3 @ moderate load, every 60-90s.
    - reset on each rep
    - These are SPEED reps, go fast!
    - 3 warm-up sets, 8 work sets

  • Olympic Lifting 10-09-2020 Strength

    Hang Power Clean
    Build to a heavy double in 12mins

    • Option: technique practice

  • Conditioning 25-11-2020 Workout

    @70-75% effort;
    800 Meter Run / Row / Ski / 2 x Stairs
    50 Kipping Pull-ups
    50 Air Squats
    150 Double Unders
    50 Air Squats
    50 Renegade Rows (50s, 30s)
    800 Meter Run / Row / Ski / 2 x Stairs
    - Goal: Conversational pace, taking breaks where necessary to manage heart rate.

    Rx+: C2B Pull-ups

  • Penkkiveto Strength

    3x 6

    V3

  • Penkkiveto Strength

    3x6 V2

  • RestDay! Workout

    9:00 Basic Endurance CrossFit
    10:00 Mobility + Core workout
    11:00 Snatch Technique
    12:00 Basic Endurance CrossFit

    ...Next Deload...

  • Day 42 Workout

    Rest & Recover

  • Back Squat Strength

    Find 2 RM of the day

  • For time Workout

    21-18-15-12-9-6-3
    Deadlifts (37,5/52,5 kg)
    – Complete 2 wall walks after each set.

    Scaled WOD
    For time:
    14-12-10-8-6-4-2
    Deadlifts (25/34 kg)
    – Complete 2 inch worms after each set.

  • Partner conditioning Workout

    6 x AMRAP3

    alt. a,b & c
    2min rest between amraps.

    A) burpee box jump over - box facing

    B) ddb hang c&j

    C) bar mu/jumping bmu

    Rpe 3-3.5

    Treenin idea on kehittää liikekohtaista kapasiteettia. Treenissä tehdään kuusi kolmen minuutin amrappia. Jokainen amrap tehdään ygig periaatteella. Valitse sellaiset painot/skaalaukset, että pystyt tekemään liikkeet hyvällä tekniikalla.

    Tavoite toistomäärät per setti: burpee box jump over: sets of 5 ddb hang c&j: sets of 5 bmu->sets of 2-4