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

  • WODconnect Advent Calendar 2016 - Day 21 Workout

    Time to take it easy, on the couch... stretching! We have two mobility tasks for you, find them here and follow the instructions:
    http://blog.wodconnect.com/post/105909641267/crossfit-mobility-basics-4-4-quads-hip-flexors

  • Kehäkalenteri 13.12 Workout

    Kehäkalenteri 13.12.2016

    Tänään tehdään temppuja ranteen liikkuvuuden parantamiseksi. Käy maahan polvilleen ja laita kummatkin kädet maahan ja työstä kuvien mukaisesti ranteita noin 2 minuuttia per asento (eli 4 x 2 min). Tee hitaasti pumppaavaa liikettä kasvattaen liikelaajuutta. Tämä ei saa sattua.

    Tämä harjoitus on erinomainen ennen etukyykkyjä, työntojä tai käsilläseisontajuttuja. Saa ottaa jatkuvaan käyttöön!

    Ja kyllä, tiedän että kuvassa on vain yksi käsi mutta toinen piti varata kuvaushommiin...

  • Just another monday Workout

    EMOM 10
    Odd: 10-20 Push-ups
    Even: 30-50 DU

    Rest 5 minutes

    EMOM 10
    Odd: 15 Box jumps 60/50cm
    Even: 15-30 Abmat SU

    Rest 5 minutes

    EMOM 10
    Odd: 10-20 Pull-ups
    Even: 5-15 HSPU

    Rest 5 minutes

    EMOM 10
    Odd: 10-20 KBS 32/24kg
    Even: 10-20 Burpees

  • Cardio 45/2016 Workout

    From 0:00-3:00, perform 3 rounds of:
    3 pull-ups
    6 push-ups
    9 squats
    From 3:00-6:00, perform 3 rounds of:
    4 pull-ups
    8 push-ups
    12 squats
    From 6:00-9:00, perform 3 rounds of:
    5 pull-ups
    10 push-ups
    15 squats
    From 9:00-12:00, perform 3 rounds of:
    6 pull-ups
    12 push-ups
    18 squats

    Etc.

    Continue for as long as possible until you cannot complete 3 rounds within the 3-minute window. Every 3 minutes add 1 additional pull-up, 2 additional push-ups and 3 additional squats.

    Continue for 30min (10 Rounds) start from the beginning when you fail.

  • CFC CLASS 111116 Strength

    A. Deadlift 3RM

    B. EMOM 20:
    Odd: 30 American Swing@24/16kg
    Even: Rest

    C. EMOM 10:
    Odd: 15-20sec L-sit
    Even: 20-30sec Hollow hold

  • 11/2/16 Workout

    Start up(14)
    stretch 4 mins

    choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

    3rds
    8-12 rkbs
    8-12 db pp
    8 back extension

    Metcon(7)
    amrap 7
    6 burpees to a plate
    12 oh lunges 45/35 plate

    Metcon-comp(7)
    amrap 7
    6 thrusters 105/75
    6 ttb

    afterburner
    1 mile run(compare to last week)

    Finisher
    2 min IT stretch
    20 scap push ups
    40 kneeling crunch

  • 11/1/16 Workout

    Start up(14)
    stretch 4 mins

    choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

    3rds(8)
    8-12 dips
    8-12 kbs
    12 du's or attempts

    Metcon(14)
    10-9-8-7-6-5-4-3-2-1
    cleans 135/95
    pull ups
    su x3/du

    Metcon-comp(14)
    10-9-8-7-6-5-4-3-2-1
    cleans 165/105
    ghdsu
    du x3

    afterburner
    3x10 tire flip
    or
    sled 4x25m
    or both

    clean-work up to quick hvy 2 tng (8)

    Finisher
    2 min hamstring
    20 cuff iso per
    40 vertical sit ups

  • Endurance - 3 rounds Workout

    3 rounds for consistency:

    100/80 cal row or run/ski/bike 7 min
    25 wall balls
    5 bar muscle ups / 10 C2B / 15 pull ups

    rest 3 minutes between rounds

    Note the times for every round. First round’s time is your base time. Aim for the same result on following rounds. Every second over or under your 1st round’s time equals a point. Your result is total amount of points.

  • Mikko Salo DL Strength

    Deadlift 20, 15, 10, 10

    Three min rest between sets. Add 5-10kg each week

  • 5 kierrosta kahvakuulailua Workout

    5 kierrosta
    30 venäläinen kahvakuulaheilautus
    1 min lepo