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

  • 12.1.2022 Workout

    STRENGTH PROGRESS 5/13 - MEDIUM WEEK

    WARM UP 2 rounds ~15min

    8 BEAR LEAN BACK PUSH UPS

    5 + 5 HIP AIRPLANE

    8 SUPERMAN SWIM (I-A-I) + CRUNCH STRAINGHT LEG

    HIT & LEG.EXT HIGH PULL above knee + POWER SN
    2[2+1]@kevyt pal 1-2min

    SN + OHS
    1-2[3+3]@50%, 1-2[2+2]@60%, 1-2[1+1]@71% te-% pal 2min

    PAUSE SPLIT JERK 3 sec -pause split position
    4x3@nousu 76%, 4x3@81-84% pal 2min

    LUNGE FORWARD -saksiasennon pituus/leveys, pidä torso pystyssä, aloita heikommalla
    5[5+5]@RPE8 -kilot niin, että jää vielä 2 toistoa varastoon, askelkyykkyjen välisssä 30 s palautus ja heti perään
    HIP THRUSTERS
    5/4/3/2/2@RPE8, pal 3min

    CLEAN PULL -slowly down
    5@71%, 2x5@81%, 2@91% ty-% pal 2min

  • Strength Workout

    A)
    Deadlift against a band: 8 x 3 @50%
    - These are SPEED reps
    - Not touch n go, reset tension on each rep.

    B)
    Wide Stance Box Squat
    5 x 3. Rest 2:00
    - build to a heavy 3

  • RestDay! Workout

    7:00 Basic Endurance CrossFit

    9:00 Clean & Jerk of this week + Metcon

    11:00 Pull Ups & Ring Dips + Metcon

    13:00 Barbara

    15:00 Snatch of This Week

    17:00 Basic Endurance CrossFit

    19:00 Basic Endurance CrossFit

  • WOD, Ulkona Workout

    Aikaa vastaan:

    10-9-8-7-6-5-4-3-2-1 Vauhtipunnerrus (Kp/Kk)
    200m Juoksu (4x autojuoksu)

  • OFF-SITE WORKOUT - Home Chelsea Workout

    “Home Chelsea”

    30min EMOM

    5 Towel pull
    10 Push-ups
    15 Air squats

    WARM-UP:

    3 rounds

    5 Towel pull
    10 Push-ups
    15 Aiir squats

    then,

    2 rounds

    1min Sumo squat hold
    1min Puppy pose
    30/30sec Hip & quad stretch

  • Muscle & Power 101.2021 Workout

    1a) Back squat 5x1x80%
    1b) bar Mu 5x3
    2a) pistol squats 3x10 alternating
    2b) side squats 3x20 alternating
    2c) back squat 3x15x30-50%, choose a weight that you can go unbroken
    The aim is to do 2a-2c with no rest between sets, all sets must go unbroken.
    Rest as needed between rounds.

  • Home Workout Workout

    6 rounds for time;
    400m Run
    Max reps HSPU / Push ups / Burpees in 60 seconds
    Rest 2 minutes

  • Morning Intervals Workout

    8x
    2min ON/2min OFF

    ”Bike” 20-25/15-20 Calories
    +
    A) Max Shuttle Runs in the remaining time
    B) Max Wall Balls in the remaining time

  • Spessu amrap Workout

    Amrap3
    10 kb swing
    10 kb squat

  • "Christmas Chaos" Workout

    For time,
    15-12-9-6-3 reps of:
    - Dual DB Walking Lunges (meters) 20/15kg
    - HSPU
    - Box Jumps 60/50cm
    - SDHP 35/25kg
    Then
    Rest 5:00
    Then
    45 reps of each