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

  • 10min. Workout

    Ascending ladder:
    Level 1.:
    2-4-6-8-10-...
    * C2B & HSPU

    OR

    Level 2.:
    1-2-3-4-5-...
    * Bar MU & Strict HSPU

    • Focus Good technique.

  • Punttitunti, ACC2, alakroppa Workout

    Liikkeet:
    A1 Etukyykky tangolla, kluster 4 x 4 + 4 (10 sek palautus)
    A2 Romanialainen maastaveto, kluster 4 x 3 + 3 (30 sek palautus)
    B1 Askelkyykky taakse, tanko takana 3 x 6 per jalka
    B2 Nordic curl, eksentrinen 6010
    C1 Maljakyykky, Rest-pause erikoismetodi x 12, 10 ja 8 (30 sek palautus)
    C2 Pohkeet tangolla 3 x 8

    Palautukset: päälliikkeissä 120 - 180 sek, apuliikkeissä 120 sek
    Varat: pääliikkeissä vko 1/ vara 3, vko 2/ vara 2 ja vko 3/ vara 1

  • "Powerlines" Workout

    2 Rounds:
    20 Power Snatches 40/30kg
    4 Rounds of "Cindy"
    800/600 Meter Row

    Quality, not for time!

  • разминка 1 Workout

    3 серии
    *1 мин кардио
    *8 русских махов
    *- 10 спайдермэнов с раскрытием
    -5 отшигиваний+отжимание
    -10 подъёмов руки вверх в седе

  • For time Workout

    40 x DB Hang C&J 22.5/15
    40 x Box Jump
    40 x T2B
    40 x Box Jump
    40 x Devils Press alt. 22.5/15

    DB hang C&J 5 toistoa puolelleen yhdellä kertaa

  • 21.1 Workout

    For time:

    1 wall walk
    10 double-unders
    3 wall walks
    30 double-unders
    6 wall walks
    60 double-unders
    9 wall walks
    90 double-unders
    15 wall walks
    150 double-unders
    21 wall walks
    210 double-unders

    Time cap: 15 min.

    https://games.crossfit.com/workouts/open/2021

  • Push Jerk + Split Jerk Strength

    6 Sets Of Push Jerk + Split Jerk
    Set 1: 1+1 @70% of 1RM Push Jerk
    Set 2: 1+1 @70%
    Set 3: 1+1 @70%
    Set 4: 1+1 @70%
    Set 5: 1+1 @75%
    Set 6: 1+1 @75%
    - Rest 2-3min btw sets

  • 5x3 Floor Press Strength

    5x3 Floor Press, work up to a 3RM

  • 21.1 Open workout Workout

    20.1 Open Workout

  • Hang Clean + Clean Strength

    6 Sets Of Hang Clean (above knee) + Clean (floor)
    Set 1: 2+1 @70% of 1RM Clean
    Set 2: 2+1 @70%
    Set 3: 1+1 @75%
    Set 4: 1+1 @75%
    Set 5: 1+1 @80%
    Set 6: 1+1 @85%
    - Reset after hang cleans
    - Rest 2-3min btw sets