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

  • 4 rounds for time of: Run 400m, 20 x Burpee Workout

    4 rounds for time of:

    Run 400m (or 1 x 6 floors of stairs)
    20 x Burpee

    Record time and other details.

  • Herowod: Murph Workout

    RX'd
    1 mile run
    100 pull ups
    200 push ups
    300 air squats
    1 mile run

    Wearing a 9/6kg weight vest

    1/2 Murph
    1 mile run
    50 pull ups
    100 push ups
    150 air squat
    1 mile run

    Time cap: 60 min

    Cool down: post a pic and use hästäg crossfitkehä and tag @crossfitkeha and get ready to be reposted

    Skaalaukset:
    Leuat hyppyleukoina/ring rowna
    Punnerrukset matopunnerruksina

    Varaa evästä mukaan nautittavaksi heti treenin jälkeen. Nesteytä itsesi kunnolla ennen, aikana ja jälkeen. Älä ylilyö ja ole fiksu skaalauksien kanssa. Olkoon voima kanssasi!

  • Push press Strength

    Push press 5 sets of 5. AHAP! Go Every 4:00.

  • 2km soutuprogressio Workout

    "Soutuprogressio 1/6

    Metcon (time)

    With partner 12 rounds (each) for time:
    250m row
    *YGIG

    Timecap: 28 min"

  • Rounds of "Jackie" Workout

    For time (Timecap: 12min)

    5 rounds of

  • C&J triples Strength

    In 20 minutes:

    Add weight and find a heavy set of three. After the heavy set, take some weight of the bar and do a few good sets of five. Concentrate on efficient technique.

  • Back Squat 4x6x60% Strength

    Back Squat 4x6x60%

  • 200 Swings Workout

    WORKOUT OF THE DAY:

    Metcon (time)
    200 Swings for time

    Everytime you break a set, perform 10 burpees before continuing the swings

    Harjoituksen tarkoitus on kehittää voimakestävyyttä ja tavoitteena on tehdä 200 etuheilautusta aikaa vastaan. Valitse itsellesi haastava paino, jolla saat kuitenkin linkitettyä useita toistoja peräkkäin.

    WARM-UP:

    EMOM for 12 minutes of:
    1. Swings for 0:50s
    2. 5 Burpees + 15-20 mountain climbers
    3. :20s + :20s forearm stretch

    Taukojumppa 1130
    Ohjattu lämmittely 1700
    https://zoom.us/j/7594162178
    ZOOM salasana 530247

  • Bench 1 rm Strength

    Bench 1 rep max
    3 x 1
    use 3 single reps to determine 1rm

  • Power snatch + snatch balance + snatch Strength

    for 25min
    - power snatch + snatch balance + snatch