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

  • 25.8.2022 Active Restday Workout

    Swim, Bike, Row or Run

    30-60 minutes @ Zone 2 HR ( lactate under 5,5 )

  • Deficit Deadlift Strength

    5x4 Deficit Deadlift
    - Rest 2-3min btw sets.

    Stand on a 20kg plate. Work towards a heavy 4 for the day. Reps are to be done dead-stop. Reset on each pull off the floor.

  • STRENGTH Workout

    E4MOM 5 rounds
    40m 2KB front rack carry
    5 bench presses
    – Rest as needed between
    movements.
    – Complete each set of bench
    presses at 60% or greater of your
    1-rep max.

  • Endurance Workout

    45min ”amrap”

    *harjoituksessa haetaan lihaskestävyyttä. Pyri pitkiin sarjoihin. Harjoitusta ei ole tarkoitus painaa maksimitehoilla läpi vaan tasaisella tahdilla 70-80% efortilla.

    1000m soutu
    75 Double under /250 Single under
    40 Lunge step
    40 Kb hang clean & push press

  • 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