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

  • RestDay! Workout

    7:30 Basic Endurance CrossFit
    8:30 Deadlift 1 RM + Metcon ( 12.11.2024 )
    9:30 Snatch Technique

    12:00 Deadlift 1 RM + Metcon ( 12.11.2024 )

    15:00 Basic Endurance CrossFit
    16:00 Mobility + Core Workout
    17:00 Snatch Technique
    18:00 Handstand Walk / HSPU Technique
    19:00 Basic Endurance CrossFit

  • AMRAP: leuanveto / press / rengasdippi Workout

    10min amrap:

    2min tauko, jonka jälkeen:

    10min amrap:

    Käytä samaa painoa presseissä. Laita käyttämäsi paino kommenttiin. Tulos on kaikkien toistojen yhteismäärä.

  • WOD: Barbell party Workout

    W/ partner for time, YGIG, divide anyhow:
    50 deadlift
    40 hang power clean
    30 STOH
    20 thruster
    10 syncro burpee

    Rx: 50/35
    TC: 6

    Skaalaus: Valitse painot, joilla pystyt tekemään kaikkia liikkeitä ainakin 5 toistoa putkeen freshinä.

  • Weighted pull up Strength

    Weighted pull ups: 5x3

  • Paused OHS Strength

    OHS:
    3-5 x 4 OHS w/ 2s pause at the bottom
    - RIR 1-2 viimeisellä työsarjalla
    - setit omaan tahtiin, esim. e2:30
    - nostot räkistä

  • Snatch triples Strength

    E1:45 x8 - Snatch triples (2/3):
    3 hang snatch (below knee)
    - RIR 1-2 viimeisessä sarjassa
    - no dropping the bar between lifts

  • D-Ball Ground to Shoulder + Airbike Workout

    CONDITIONING
    For time:

    6-4-2 D-Ball Ground to Shoulder
    12-15-18 cal Airbike (men)
    9-12-15 cal Airbike (women)

    RPE 4

    Target: Use a heavy D-Ball. This is short and spicy. Don’t hold back with the airbike. Very heavy breathing.

    Tailoring Options:

    D-Ball→ Sandbag→ heavy hang power clean
    Airbike→ Row

  • "20 DAYS OF QUARANTINE" Workout

    FOR TIME:
    11 AIR SQUAT
    12 SIT-UPS
    13 ALTERNATING JUMPING LUNGES (per leg)
    14 STEP-UP (box, couch..)
    15 BURPEE
    16 ALTERNATING V-UPS
    17 PUSH-UP
    18 RUSSIAN TWIST
    19 DECK SQUATS (use weight if needed)
    20 WALLCLIMB

    WORKOUT FLOW:
    11
    11+12
    11+12+13
    11+12+13+14
    ……
    and LAST ROUND YOU DO:
    11+12+13+14+15+16+17+18+19+20

    NO TIME CAP!

  • 4 rounds for time Workout

    CONDITIONING

    4 rounds for time:

    750/600m Row
    12 TTB
    6 Double DB Box Step Over @22,5/15kg (Open style)
    3min rest

    RPE 3-4

    Target: unbroken sets.

  • WARM-UP Workout

    EMOM x9
    1) 10-15 cal Row
    2) 30-60 DU
    3) 8-12 Up&Down

    5+5+5 Wall Squat video and Thoracic Flow video