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

  • 2km row (+Accessories) Workout

    Metcon (time)

    2000m row for time.

    Timecap: 10 minutes

    Accessory:

    3 Rounds for quality & min rest
    15 JM Press
    20 Banded pull apart

    Then

    100 Banded tricep pushdown, light band
    10 Ring-rows every time you take a rest

  • Deadlifts Strength

    Strength (load)

    Deadlift 3 sets of 1, AHAP.

  • Partner workout Workout

    28 Min AMRAP;
    40/30 cal row
    30 t2b
    20 Strict HSPU
    15 C&J 60/40kg

    Split everything as ygig

  • Split Jerk from rack Strength

    Split Jerks from rack 6x2 reps @60-80%
    Perform good and balanced split position, also we want to fast on jerks.

  • 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.