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

  • Open 23.1 with partner Workout

    RX:
    AMRAP14 (YGIG)
    60 Calorie row
    50 T2B
    40 Wall ball @9/6kg
    30 Clean @60/40kg
    20 MU

    Scaled:
    AMRAP in 14 minutes
    60 Calorie row
    50 Hanging Knee Raises
    40 Wall Ball @9/6kg
    30 Cleans 50/35kg
    20 Pull ups

    RPE 4

    Huom!
    Treeni tehdään YGIG ja toistot saa jakaa miten haluaa.

    Skaalaukset:
    Wall ball paino->4/6kg
    Clean->paino
    Pull ups->jumping pull ups or ring row

  • Partner Conditioning Workout

    Max Reps In 36mins With Partner:
    0-6min AMRAP: Row Calories
    6-12min AMRAP: Burpees
    12-18min AMRAP: Bike Calories
    18-24min AMRAP: Box Jumps
    24-30min AMRAP: Ski Calories
    30-36min AMRAP: DU
    - 15sec Rest btw AMRAPS to get ready and change station
    - 1 athlete works at a time

  • ”Stop the press” Strength

    10:00–15:00
    5 min aikaa löytää molemmille:

    2 RM Pystypunnerrus

    Tanko otetaan räkistä. Kahden tangon käyttäminen on sallittua. Tangot saavat olla valmiiksi
    lastattuina. Kumpikin saa nostaa omaan tahtiin.
    Tulos on molempien kisaajien parhaiden kahden toiston noston kilot laskettuna yhteen.

  • 22.1.2024 Kettlebell Swing Workout

    For time :

    120 Kettlebell Swing 24/16kg

    *EMOM 3 Burpees. ( Start burpees )

    TC 10

  • Overhead Squat + Sots Press Strength

    5 sets of 3 Overhead Squat w/ Sots Press at the bottom
    - Go by feel
    - Rest 1min btw sets

  • WOD Workout

    "DEATH ROW" RX
    EMOM x 20 MINUTES
    MIN 1 -- 20/15 Cal Row
    MIN 2 -- 15 Burpees
    *Scale as needed to accomplish the work in each minute in :50-:45 or less.
    RPE 10 → Absolute Max loading/pace/feel.

    "DEATH ROW" SCALED
    EMOM x 20 MINUTES
    MIN 1 -- 15/12 Cal Row
    MIN 2 -- 12 Burpees
    *Scale as needed to accomplish the work in each minute in :50-:45 or less.

  • For time Workout

    30-20-10:
    Burpees
    Chest-to-bar pull-ups
    Alternating DB snatches (15/22.5 kg)

    Scaled WOD
    For time:
    21-15-9:
    Burpees
    Jumping pull-ups
    Alternating DB snatches

  • Strength Strength

    6x4 Deadlift

    • go heavier than last week and keep the same weight across all sets
    • 2 mins rest btw sets RPE 7

  • RestDay! Workout

    10:00 Front Squat + Thrusters ( 10.1.2024 )
    11:00 Mobility
    12:00 Basic Endurance CrossFit

  • 090323 Torstai B Workout

    "Jackie"
    For time
    1000m row
    50 thruster 20/15
    30 pull-up