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

  • Metis Workout

    10-25-10
    Burpee
    Climbers
    High jump

  • 4 Kierrosta Workout

    4 Rounds for quality and load:

    *Overhead squat (reps 10,8,6,4 increace weight every round)
    *10 Strict K2E
    *15-20 Eye level Kettlebell swings ( pick a heavy/two or banded kettlebell swing)

    Heavy but handle with a good form, rest as needed.

  • CFMEDA 27.11.14 Workout

    AMRAP 12:
    7 Lateral Bar Burpee
    14 Deadlift Bodyweight
    28 DU

  • HUPPARITILAUS Workout

    Olemme tekemässä uutta hupparitilausta! Nyt voi tilata myös naisten mallin. Painatukset tulevat vanhaan tapaan eteen rintaan CrossFit Tuusula ja selkään iso logo. Hupparien hinnaksi tulee 55 Euroa (sama hinta lapsille Fruitin hupparista). Tilaukset 16.12. mennessä! Tilaus alle "tulokseksi", kommentteihin koko. Alla koot:

    tässä 266M (miesten) vetoketjuhupparin mitat

    Koko Leveys cm* Pituus cm**
    XS 51 64
    S 54 66,5
    M 57 69
    L 60 71,5
    XL 63 74
    XXL 66 76,5
    3XL 69 79
    Tol+/- 2 2
    * Tuotteen reunasta reunaan hihojen alapuolelta
    ** Olkapään korkeimmasta kohdasta tuotteen alareunaan

    ja tässä naisten vetoketjuhuppari 266F

    Koko Leveys cm* Pituus cm**
    XS 45 65,5
    S 48 67,5
    M 51 69,5
    L 54 71,5
    XL 57 73,5
    Tol+/- 2 2
    * Tuotteen reunasta reunaan hihojen alapuolelta
    ** Olkapään korkeimmasta kohdasta tuotteen alareunaan

    Lasten koot ovat mallia http://www.fruitoftheloom.eu/imprint2014/en/products/kids/sweats/62-009-0

  • Strength 48/2014 Workout

    3 Rounds of:
    10 (5/5) Step up to boxes (Front rack position) 42,5/30kg
    15 Toes to bar
    20 Cleans 42,5/30kg

  • 3 Rounds for time Workout

    3 Rounds for time:
    *400m Row/Ski
    *15 dumbbell burpee
    *150m Farmerswalk

    1min rest between rounds

  • CFPORVOO WOD 20.11.2014 Workout

    2 min ME row
    1 min rest
    8 min AMRAP
    10 OHS 45kg/30kg
    10 kb swings 24kg/16kg
    1 min rest
    50 burpees

  • Fran Workout

    BB Cycling

    1) Power Snatch: 4X5@80% (of 5rm) – rest as needed

    2) Power Clean & Push Jerk: 4X5@80% (of 5rm) – rest as needed

    Strength/Skill

    Note: Sequence ends on 4th set of HSPU.

    1a) 4XME UB + 3 Strict HSPU (ME UB set, quick rest, then 3 more reps) – rest 2:00

    1b) 3X10 Reverse Hypers – heavy, rest 2:00

    Conditioning

    “Fran”

    Compare to 140719.

    21-15-9 of:

    Thrusters 95/65#
    Pull-ups

    For time.

    /////

    Technika ROW

    potem

    Fran ( z sędziowaniem)

  • Qualityy Workout

    For Quality 3-4 rounds:
    *12-15 Front squat with 2 kettlebells (heavy)
    *15 R+15 L Kettlebell side bend or 30 sledge hammer hits
    *12 Weighted hip extensions or 20 Superman Rock

  • Running and bodyweight movements Workout

    For time:

    • Run 400 meters
    • 50 pull-ups
    • Run 400 meters
    • 50 push-ups
    • Run 400 meters
    • 50 sit-ups
    • Run 400 meters
    • 50 squats