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

  • Rowing intervals Workout

    Warm up:
    5min Easy row
    15 Banded good mornings
    5/5 Perfect stretch
    10 Squat to hamstring
    10 Banded pull with 2s hold
    10m Squat walk

    Row 4 x 5min (1min rest between sets)

    Pidä sykkeet anaerobisen kynnyksen alapuolella. RPE 2.5-3

  • Partner WOD Workout

    Partner WOD

    With partner 10 rounds (each) for time:

    7 SHSPU

    15/12 Calories row

    *You go, I go.

    Timecap: 24 min

  • Kinttu kondis Workout

    EMOM 12
    M1) alt. pistols
    M2) double unders
    M3) box jump 24/20

    • work for 40s.
    • hit the same rep amount each round
    • this emom is not supposed to be balls to wall
    • HR @ 70-75%

  • Back squat Workout

    Find your daily max in 15min.
    Cluster sets:
    4 x (3+3) @75%-80% of daily max or V.2 (2 toistoa varastoon)
    30sec rest between 3+3 and 2.30min rest between sets.

  • Workout 21.1 Workout

    For time:

    1 wall walk
    10 double-unders
    3 wall walks
    30 double-unders
    6 wall walks
    60 double-unders
    9 wall walks
    90 double-unders
    15 wall walks
    150 double-unders
    21 wall walks
    210 double-unders

    Time cap: 15 min.

    https://games.crossfit.com/workouts/open/2021

  • Ma 15.3.2021 sheiko: pääliikkeet / kevyt Workout

    Kyykky 3x3x65%

    Penkki 3x5x60%

    Maastaveto 3x3x65%

    Vipunostot taakse 5x20

  • Power Lifting Workout

    Power lifting (1/4)

    Pääliikkeet
    Box squat (boxi taakse) 4x5 (3 min tauko)
    Bench press 4x3 (3 min tauko)

    Apuliikkeet
    Kapea penkkipunnerrus tangolla 3x6 (1 min tauko)
    Weighted chin-ups 3x6 (1 min tauko)

    *Voimanostoon perustuva tunti. 4 viikon proge.

  • CFPPRVOO WOD 6.3.2021 Workout

    40 floor wipers 60kg/40kg
    30 bar over burpees
    20 pull ups
    10 burpee pull ups

  • Tuesday Accessory work Workout

    3-4 rounds
    10+10 landmine twist @5/10kg extra weight on barbell
    10+10 half kneeling press
    20 deadbugs
    rest 1-2 min

  • Tuesday Metcon Workout

    For time
    650m air runner or 40/32 calories of assault bike
    10 legless rope climbs (scale to normal climbs x 10-15 reps)
    650m air runner or 40/32 calories of assault bike

    • Keep running or bike mod/fast pace. Rest 20-40 sec bwn climbs depending on your ability on climbs. Goal is to be able to hit all climbs about same rest bwn and find your ability to do this.
    • I would probably rest bwn 20-30 sec bwn reps on legless and 10-15 sec if using legs for help. But I prefer not starting too hot first.

    rest 10 minutes and get ready for next

    4 rounds for time
    15-20 box jump, step down @50/60cm
    15-20 push ups
    15-20 ghd sit ups

    Keep steady pace on box jump, push ups should be done mostly in 3 sets and take max 1 min
    on each round.
    ghd sit ups should go unbroken.
    time target 10-12 minutes .

    Score is total time of both metcons.