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

  • Viikko 5 / Treeni 1 Workout

    Treeni 1
    Warm Up
    3 rounds
    1 min run, row or bike
    10 wall squats
    10/10 single leg hip bridge
    :20 L-sit Hold

    Strenght (week 3, session 1)
    Back Squats 8+8+6+6 reps@62-67-76-81%
    rest 2-3 min
    Front Squat 3-4x5 reps @60-70-75 and optional 80%
    rest 2 min

    Metcon (masters 45+ only 2x1000m and 2x500m row )
    1000m row @5km pace
    rest 1,5 min
    1000m row @5km pace
    rest 2 min
    1000m row @5km pace
    rest 2,5min
    500m row @2km pr pace / +3 sec "easier"
    rest 1 min
    500m row @1.37-1.40 (täs mun tahti, pr pace 1.37 / vähän hitaampi)

    Accessory Work
    3x12+12 curtsy lunge @12-24kg (goblet hold)
    3x12 bent over row @30-40/50-60kg
    3x1min plank + 25/25m suitcase carry @12-24kg
    rest as needed bwn sets.

  • Treeni 2 Workout

    Warm Up
    3 rounds
    1 min air bike
    5+5 kb bottom up press
    10/10 banded pallow press
    5 high box jumps

    Strenght
    Push Jerks 4x5reps@65-70-75-65% of 1rm push jerk
    Bench Press 8-6-4 and 1-2x3 reps @60-68-75 and 1-2x83%
    rest 2-2.5 min bwn sets

    Metcon

    4 rounds for time
    10/12 cal air bike
    6 hang power cleans @40/60kg
    12-15 wall ball shots
    rest 4 min
    2 rounds for time
    10/12 cal air bike
    6 hang power cleans @40/60kg
    12-15 wall ball shots

    time target on first part 7-8 min and second 3.5-4.5 min.

    Optional Extra
    Accessory Work
    2x15/2x15 banded strict pull ups / chin ups

    3x12 banded tricep turn + burn (medium)
    3x8-12 sandbag good morning @45/55kg
    or do barbell good mornings @30/40kg

  • Core Work Workout

    3-5 Rounds For Quality:
    10 High Plank Shoulder Taps w/ Leg March (2=1)
    10 Banded Dead Bugs (2=1)
    Rest 1-1:30 btw rounds

  • 23.3.2023 BasicWod Strength

    Back Squat

    5 x 5 @ Moderate. 1 Sec. Pause on Bottom

    Go Every 3:30

  • Day 82.3 Workout

    30min Row

    Mark down the rowed meters.

  • NBT Clean&Jerks Strength

    Emom
    Clean pull
    Hang power clean + push jerk
    Hang clean + 2 split jerk

    E90s x 5
    Power clean & jerk
    Clean & jerk

    E2,5 min x 5
    Clean & jerk

  • T2B accessories Workout

    WOD: 20s on - 20s off x10:
    EASY: 20s on - 30s off x10:
    a) feet over kb
    b) feet against the wall v-up

  • BIG TASTY Workout

  • Treeni 2 Workout

    Warm Up
    3 rounds
    1 min air bike
    10+10 half kneeling press @7.5-10/10-15kg
    10 straight leg box jumps to low box /level
    20 heel over db

    Strenght
    Push press 10-8-7-6-5 reps @60-66-72-76-80%
    Bench Press 10-7-5 and 1-2x4 reps @55-63-71-79%
    rest 2-2.5 min bwn sets

    Metcon
    For time
    30-25-20-15-10 reps of
    Air Bike (women 24-20-16-12-8)
    GHD Sit ups or V-Ups
    time target sub 15 mins

    Accessory Work
    3x15 banded strict pull ups
    3x10 Skull crusher with barbell
    3x1min on / 30-60s rest sandbag bear hug hold @45/68kg
    rest as needed bwn sets.

  • 11.2.23 Workout

    ”Open 21.2”

    For Time:
    10 db snatches
    15 burpee box jump overs
    20 db snatches
    15 burpee box jump overs
    30 db snatches
    15 burpee box jump overs
    40 db snatches
    15 burpee box jump overs
    50 db snatches
    15 burpee box jump overs

    @22/14kg
    @60/50cm

    time cap: 20min

    Virittäydytään tunnelmaan, koska ensi viikosta lähtien seuraavat kolme lauantaita tehdään vuoden 2023 CrossFit Open lajit! :)