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

  • 040323 Lauantai Workout

    CrossFit Open 23.3

    Starting with a 6-minute time cap, complete as many reps as possible of:

    5 wall walks
    50 double-unders
    15 snatches (weight 1)
    5 wall walks
    50 double-unders
    12 snatches (weight 2)

    *If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:

    20 strict handstand push-ups
    50 double-unders
    9 snatches (weight 3)

    *If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:

    20 strict handstand push-ups
    50 double-unders
    6 snatches (weight 4)

    ♀ 65 lb, 95 lb, 125 lb, 155 lb / 29kg, 43kg, 56kg, 70kg
    ♂ 95 lb, 135 lb, 185 lb, 225 lb / 43kg, 61kg, 83kg, 102kg

    Scaled version
    ♀ Scaled wall walks, single-unders, hand-release push-ups,
    snatch- 45, 65, 75, 85 lb / 20, 29, 34, 38 kg
    ♂ Scaled wall walks, single-unders, hand-release push-ups,
    snatch- 65, 95, 115, 135 lb / 29, 43, 52, 61 kg

  • Thrusters and TTB Workout

    CONDITIONING

    27-21-15 Thruster 40/30kg
    15-21-27 TTB

    RPE 4, very heavy breathing, not able to have a conversation.

    Target: think about your pacing with the TTB→ can you do bigger, repeatable sets?

  • Tough Viking Workout

    Any thoughts or recommendations for next year.

  • WOD Workout

    8 rounds for time of:
    8 Shuttle Runs, 10m
    15 Wall Balls, 9/6 kg,
    Timecap: 14 mins

    Finisher
    2 rounds for quality of:
    10 Lying Windmills, pick load
    15 Plate Sit-ups, pick load
    30 Russian Twists, pick load
    Rest 1 min

  • 24 min alkavalla min. Workout

    24min alkavalla minuutilla

    1. 10-15 1 käden kp thruster
    2. 10-15 leuanveto/rengassoutu
    3. 7 paholaisen punnerrus, 1 kp
    4. 10/7cal pyörä/soutu

  • Sunday ”2 minutes” Workout

    4 ROUNDS:

    A. AMRAP2
    
8 alt. DB Snatches
 @22,5/15kg
    12 Jumps over DB

    Rest 1 min

    B. AMRAP2 

    8 Plate Ground to overhead
 @20/15kg
    12 Plate overhead lunges

    Rest 1 min

    C. AMRAP2 

    8 Wall balls

    12 Sit ups

  • Charley Horse Workout

    For time:
    50/35 Calories of Assault Bike (or 75/50 Calories of Rowing on Concept 2)
    25 Front Squats (80/52,5kg)
    25 Burpee Box Jump-Overs (24″/20″)
    Barbell should start from the ground.

  • LONG ENDURANCE Workout

    10-20min easy pace bike warm up
    .
    .
    6-8sets:
    E5MOM
    30/20cal row

    • remaining time easy bike

    moderate to fast pace row --> easy pace bike / TARGET PK2
    .
    .
    10-20min easy pace bike cool down

  • Rest day! Workout

    "barbell cycling" -tekniikkaa klo 19:00.

  • Rest Day! Workout

    Active recovery workout at 17:00 (stretching&sweat)

    Squat clean technique at 18:00