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

  • 240822 Keskiviikko A Strength

    DELOAD WEEK

    3 rounds
    5-4-3 ring dip
    10-8-6 ring row
    Rest 2min

  • 23.8.2022 Boat Race Workout

    3 Rounds For time:

    500m Row
    400m Run

    Rest 3 minutes between Rounds.

    ( 18 - 25 )

  • 22.8.2022 SN BALANCE + OHS Strength

    3[1+1]@MAX

  • Thursday 12th July Workout

    Skill: HSW strength drills

    Wod: 7 min Ascending ladder
    2-4-6-8.....etc
    SDHP@40/30
    Wall ball@9/6

    Wod: go hard and fast! Try to go unbroken on both movements for as long as possible.

  • Pe 19.8.2022 maastaveto Strength

    Pendlay Row 3x5 (Noin 30%)

    Maastaveto 4x3 (40-50-60-70%)

    Pukkiveto Max1
    -nyt saa olla korkeat ”pukit” eli lähtö noin polvesta / vähän alapuolelta

    Vatsarutistus 3x20-30

    Reverse Hyper 3x20-30

    Tangossa roikkumista 3x30-60s

  • 16.8.22 Workout

    FOR TIME
    Crossfit games '22 laji 4 hieman muokattuna

    50 pull ups
    3K bike
    50 toes to bar
    3k bike

    Älä riko käsiä! 🙈
    Skaalauksena toes to bar: v-ups

  • 18.8.22 Workout

    21-15-9 reps of:

    front squat @55/40kg
    dips

  • OPTIONAL Workout

    2-3rounds:

    10 ring row
    10-20 GHD sit up

  • 10.8.2022 Workout

    HEAVY++ WEEK 11/14

    WARM UP kesto yht. n.15min
    1-2 rounds:

    2 STANDING OH LEG RAISE & HORIZONTAL POS. & HALF MOON POSE & DOWNWARD FACING DOG with 3x CALF raise and 3x TRUNK ROTATION + LUNGE & SIDE SQUAT & LUNGE

    3 FULL MOON + 5 STANDING TWIST + 5 STANDING HIP RAISE *with plate

    5-10 KNEELING SIDE PLANK CLAMSHELL

    --

    2x5 FRONT RACK ELBOW ROTATION + 2 SP + 2 PP + 2 SJ + 2 SPLT J + 2 OHS + 2 STS P
    2x M S CL Blw Chst + M S HIP CL + M S CL
    2x3 PANDA PULL & CL
    2x HIP CL + CL Abv Kn + CL Blw Kn + CL
    1-2x2 DROP INTO SPLT + 2 PAUSE SPLT J + 2 SPLT J, both side

    SN BAL + OHS
    3[1+1]@94-99% sn-% pal 2min

    --

    SN *Pause At The Knee
    2x1@80-84% pal 2min

    BS
    *warm up 2-3 sets: 3+3+3 narrow-normal-wide stance
    3x2@90% pal 2min

    --

    CL PULL
    3x1@94-99% pal 2min

    ACCESSORIES 3 rounds (OpenGym alue)

    5+5 STANDING HIP FLEXOR RAISE, DB
    MAX REPS CHIN UP with 30 sec hold or more, vastaote
    5+5 BULGARIAN SPLIT SQUAT, BB front rack

  • Ma 8.8.2022 kyykky Strength

    Etukyykky 3x4 (30-40-50%)

    Kyykky 60%x5, 70%x4, 80%x3, 85%x2x2

    Yhden käden kulmasoutu 3x10 / käsi

    Vatsarutistukset 5x20