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

  • "Hassu intervalli" Workout

    5x
    A.
    20 wall ball 20/14
    16 DB snatch 22,5/15
    30-50 DU/120 SU
    Rest 2 min
    B.
    1 Rope
    10-20 push-ups
    100m run
    Rest 1 min

    Tulos on treenin kokonaisaika, Tc: 45 min

  • Long APE Workout

    10 min AMRAP
    20 walking lunges
    10 pullups -> 15 jumping pullups
    20 Russian KB-swings 32/24 kg

    rest 2 min

    10 min AMRAP:
    30 Double-Unders -> attempts -> 90 single unders
    20 box stepups
    10 pushups -> banded

  • Snatches Strength

    First, find the heavy single of the day. (Mark this in the first box)

    Then 4x3 no let go squat snatches. (Mark these in the rest of the boxes)

    • Keep the weight as heavy as you can maintain good technique!

    • Acc 1 from library

  • Accesory Workout

    3-4rds
    8-12 x Bent Over Row w/ 2KB
    rest 1min
    8-12 x Hanging Leg raise
    rest 1min
    8-12 x Hip Ext.
    rest 1min

  • Back squat 2x2 Strength

    92.5-95%

    Rest 3-4min btw sets.

  • CrossFit Games Open 17.5 Workout

    10 Rounds for time

    9 Thrusters 42,5/30kg
    35 DU

    Timecap: 24min

  • Skill Workout

    KB Snatch Technique (10 mins)
    4 x 6 reps /side
    - as heavy as possible

  • Swings & Sprints Workout

    5 RFT
    21 American KB-swing 24/20kg
    200m Run

  • "Bootylicious" Workout

    5 Rounds:
    10 (10/10) Single leg deadlift w/ barbell (KB 2x24/16kg)
    10 (5/5) Alt. Back rack reverse lunges (front leg elevated)
    10-15 Weighted leg raises. (Use DB or medball btw your legs or a band)
    Rest 90sec

  • 3.5.2019 Session Two Strength

    EMOM 16, Squat Snatch
    Minute 1 - 4 : 4 squat snatch 60%
    Minute 5 - 8 : 3 squat snatch 70%
    Minute 9 - 12 : 2 squat snatch 80%
    Minute 13 - 16 : 1 x Heavy Singles