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

  • 3x2 Snatch Pull Strength

    3x2 Snatch Pull
    Weigths up to +100% 1RM Snatch
    rest 2min

  • Day 13.3 Workout

    8min AMRAP:

    • 12 DB Snatch alternating (heavy)
    • 50m DB Carry anyway

  • Day 13.2 Workout

    3 supersets:

  • 21-15-9 reps for time Workout

    Toes to bars
    Overhead squats (40/60 kg)

    Scaled WOD
    21-15-9 reps for time:
    Hanging knee raises
    Overhead squats

  • Accessory Workout

    3-4sets:

    8+8 suitcase deadlift
    30-60s plank hold

  • Pitkä hiki Workout

    3x EMOM10, 2min rest between

    a) EMOM10:
    5-8 C2B/pull-up/jumping kipping pull-up
    5-8 (elevated) push-up

    b) EMOM10:
    5-8cal bike/echo
    5-8 air squat

    c) EMOM10:
    20-30 DU/50 SU
    5-8 sit-up

    RPE: 8
    Advanced: push-up -> HSPU

    Työaika: 30s, jotta jäisi lepotaukokin. Tarkoituksena on jaksaa tehdä tietyillä toistomäärillä/skaalauksilla kaikki kymmenen minuuttia läpi. A-osioon sellaiset toistomäärät, että kulkevat putkeen joka minuutilla.

  • CrossFit Räikkä 3v synttäritreeni Workout

    In teams of 4: 6min on / 3min on x4, alt. between a & b:

    a) Buy in:
    32 cal row + 32 power clean (50 / 35)
    - YGIG, divide reps and movements anyhow

    Into AMRAP:
    12 x 3 person wb waves (i.e. 1 person rests)
    8 team syncro no-jump burpee / up & down

    b) Buy in:
    32 cal echo bike + 32 pull up (jumping kipping / kipping / butterfly)
    - YGIG, divide reps & movements anyhow

    Into AMRAP:
    12 x 3 person weighted box get over waves (50cm) (i.e. 1 person rests)
    16 team syncro db snatch (1 rep = 1 arm)
    - box get overs w/ same weight as db snatches

  • 15-12-9-6-3 reps for time Workout

    Front squats (40/60 kg)
    – Perform 40 double-unders after each set.

    Scaled WOD
    15-12-9-6-3 Reps for time:
    Front squats
    – Perform 40 single-unders after each set.

  • "Fran" prog 2. Workout

    Level 1.

    E3M x 5
    5 thruster
    8 pull up
    3-5 thruster
    8 pull up

    @60/40kg

    ——————————————————————-
    Level 2.

    E3M x 5
    5 thruster
    5-7 pull up
    3-5 thruster
    5-7 pull up

    @50/35kg

    rpe 4

    Toisen progen idea on totutella raskaaseen thruster painoon ja leuoissa volyymi kasvaa vs. viime proge. Kummatkin liikkeet on tavoite tehdä ub sarjana. Jokaisen intervallin jälkeen täytyy jäädä vähintään 1.20min lepoa.

    Skaalaukset:
    thruster - paino
    Pull up - reps minim 4 - jumping

  • Back squat Strength

    Back squat

    10-10-8-8

    E3MOM / 2-3 RIR