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

  • Tabata Row Workout

    Record distance and suffering. You are allowed to keep the fan spinning during the 10 second rest, but only slowly.

  • Squat Snatch Wave Strength

    WEIGHTLIFTING

    Squat Snatch Wave (3/3)

    Every 90sec x9 (3 rounds, one round is A+B+C))

    A) 3 Squat Snatch RPE 3+
    B) 2 Squat Snatch RPE 4
    C) 1 Squat Snatch RPE 4+

    Increase and decrease loading. Use only one barbell. Snatches are Drop and Go. Add 2,5-5% loading compared to last week.

  • Deadlift Strength

    STRENGTH
    (3/3)

    Deadlift 4x4 + 1x set of max rep (5 total sets, last one with no more than 15reps!)

    RPE 4

    Add 2,5-5% compared to last week.

  • 250223 Lauantai Workout

    CrossFit Open 23.2

    23.2A:

    Complete as many reps as possible in 15 minutes of:

    5 burpee pull-ups
    10 shuttle runs (1 rep = 25 ft out/25 ft back)
    *Add 5 burpee pull-ups after each round.

    23.2B:

    Immediately following 23.2A, athletes will have 5 minutes to establish:
    1-rep-max thruster (from the floor)

    TEST VARIATIONS
    Rx’d (all ages)
    ♀ Burpee pull-ups, 50-ft shuttle run
    ♂ Burpee pull-ups, 50-ft shuttle run

    Scaled (all ages)
    ♀ Burpees (to target), 50-ft shuttle run
    ♂ Burpees (to target), 50-ft shuttle run

  • G-Skills Workout

    Kipping HSPU

    then

    EMOM 6
    4-8 Deficit Kipping HSPU

  • Pre-Workout Workout

    4 Sets Of:
    3-5 Strict Knees-To-Elbows

  • Member Week Day 4 Workout

    Heavy Day + InBody:
    - Todays workout we will do a classic Heavy Day
    - Before or after the workout you can do a free InBody test which we are offering on both gyms
    - InBody results will offer you a great way to measure your current health and it can act as your benchmark for improving health markers

  • Upper body strength Strength

    5 rounds superset:
    10 bench press / floor press @50-60%
    10 ring row (elevated, weighted)

  • Strength Support (Lower body) 5. Workout

    3 Rounds:

    12 Step Back Lunge in Front Rack (AHAFA)

    2min Rest

    10 + 10 One Leg Deadlift (AHAFA)

    2min Rest

    (add weight to previous week)

  • Post-Workout Workout

    Accumulate:
    30 Strict Pull-Ups