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

  • WOD Workout

    5 sets against a 3:00 clock
    8 Squat Cleans @42.5/30kg
    10 Toes to Bar
    12 Burpees
    Remaining time Cal Bike/Row/Ski
    Rest 3:00
    Repeat for a total of 5 sets

    Goal: Sustainable, repeatable effort each round, with the same Cal output. Other movements unbroken is the goal.
    Rx+: 52.5/35kg

    Extra credit :
    40-30-20-10 @light band
    Banded Pull-throughs
    Banded Face-pulls
    Double Leg lying Banded Hamstring Curls

  • WOD Workout

    Part A)
    AMRAP 15:00
    50 Cal row
    40 Toes to Bar
    30 Shoulder to Overhead @43/30kg
    20 Front Squat @43/30kg
    10 Chest to Bar
    1:00 Rest

    After Part A is finished, rest 1:00 then

    Part B)
    4:00 to find a 1RM Clean and Jerk

    Extra credit:
    Tabata : RKC plank

  • WOD 12.2 Strength

    Three position snatch
    Power position
    Above knee
    From the ground
    Work up to moderately heavy triple

  • 4x3min ON/1min OFF Workout

    4x
    3min ON/1min OFF

    AMRAP
    12 Hang Power Snatches 42,5/30kg
    12 Bar Facing Burpees
    12 Thrusters 42,5/30kg
    12 Pullups

    *countine where you stopped

  • RestDay! Workout

    6:30 Core
    7:30 Basic Endurance CrossFit

    15:00 "The Chief"
    16:00 Snatch, Technique
    17:00 Basic Endurance CrossFit
    18:00 Snatch, Technique
    19:00 Basic Endurance CrossFit

  • WOD Workout

    5x 3min

    A)
    9 Raakariveä 45-50%
    7 T2B

    1min tauko

    5x 3min

    B)
    250m Soutua/hiihtoa tai 500m pyörää
    7 Mavea 45-50%

    *Teet kerran liikeparin ja lepäät loppuajan 3 minuutista.

  • Raskas Thruster- progressio 5 Workout

    Vaihteluviikko

    20 min Laadukkaasti

    3 Korkeaa boxihyppyä
    6+6 Oh-askelkyykkyä
    8+8 Yhden käden pystypunnerrusta istuen
    8-10 Tempokyykkyä levypaino rinnan edessä suorilla käsillä
    1min Kevyttä konetta

    Loppuun:
    Seinäpallotabata 8x20s/10s

  • Snatch grip deadlift Workout

    3x5 snatch grip deadlift

  • 2. Accessory Work Workout

    3 Sets:
    12 Romanian Deadlifts
    12 Dumbbell Rows (Each Side)
    40 Banded Pull-Aparts

  • 271221 Maanantai A Workout

    Rowing progression VK6/6

    2km row for time

    Vertaa tulosta VK1 soututestin tulokseen (aika)