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

  • 21-15-9 x2 Workout

    21-15-9

    21-15-9 reps of:

    Burpees
    Box jump

    TC: 6 min

    Rest 2 min

    21-15-9 reps of:

    Power snatch
    Thrusters

    TC: 6 min

    M: 35kg & 24”
    N: 25 kg & 20”

  • 1.Box Squat Strength

    5 Sets of 3 Squats
    * Set height to just below parallel.
    * 1s full stop at bottom.
    Rest as needed (1-2 minutes) between sets.

  • Optional accessory Workout

    Optional Accessory
    CONDITIONING

    EMOM x10
    1) Row 20/15cal
    2) 10 Burpee Box Over (facing the box)

    RPE 4

    Tailor the rep scheme to fit your fitness level.

  • Crossfit Games Open 20.4 Workout

    Crossfit Games Open

    Workout 20.4

  • Warm up Workout

    ONE ROUND
    2:00 rowing/assault bike/ski
    8+8 one leg RDL
    8+8 One arm DB press
    10-15 ring row
    10-15 band pull aparts
    8+8 banded lateral side steps
    10 banded air squats
    then
    2 rounds @ moderate pace
    6-8 hr push ups
    6-8 kip to swing on rings/pull up bar
    6-8 wall ball shots
    then
    do couple reps of ring mu's (2-4) or chin over bar pull ups (4-8)
    and rowing for 1 min @80-90% pace before starting Open WOD.
    rest about 3-5 minutes after (mu's/pull ups and rowing before start)

  • Deload week partner wod Workout

    Deload week partner wod

    Deload viikko eli tahti max. 60-70% effortilla koko treenin läpi. Parin kanssa vaihdellen. KB snatcheihin oman fiiliksen mukaan paino. TREENIN JÄLKEEN EI SAA OLLA RIP- OLO.

    Buy in: Row 1800/ 1600m
    Vaihdot 300/200m välein

    Then 10 rounds (5 each)
    10 Burpee (5 each)
    20 KB snatches (10 each)
    40 Air squats (20 each)

    Buy out: 1800/ 1600m row
    Vaihdot 300/200m välein

    TC: 40 min

  • Row + mobility Workout

    With a partner, in turns, row together

    5 K

    While other partner rows, other does:

    3 aurinkocobra
    3 aurinkokissa
    3 + 3 4-o askelkyykky
    20 sec underhand grip hang
    20 sec table hold

    Then change. Repeat as many time as needed to complete 5 km.

  • 1.Wednesday Primer Workout

    On the Minute x 20 (4 Rounds):
    Minute 1: 5 Pausing Overhead Squats (50% of 1RM Snatch)
    Minute 2: 15/12 Calorie Row
    Minute 3: 5 Toes to Bar + 10 Single Arm Dumbbell Hang Clean and Jerks (50/35)
    Minute 4: Handstand Walk Practice
    Minute 5: 12/9 Calorie Ski Erg or Bike

  • Medball & Dumbbell EMOM Workout

    12min EMOM
    (1-6)
    5 Medball clean
    5 DB-Snatch
    (7-12)
    5 Wallball
    5 DB-Hang clean and jerk

  • CFPORVOO WOD 29.10.2019 Workout

    100 DU

    25 push ups

    25 box overs 60cm/50cm

    20+20 kb-snatchess 24kg/16kg

    25 pull ups

    25 cal row