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

  • Skills (Ring Muscle Up) 4. Workout

    Activation:
    -Lats

    Practice:
    -Ring MU transition
    -Jumping Ring MU
    -Feet elevated transition
    -Kipping/swingin
    -Kipping ring mu
    -Strict ring mu

    EMOM 8 ( 1-3 reps)
    Choose a demanding progression

  • 25.2.2021 Workout

    For time :

    5 Clusters @ weight of complex max.
    20 Dumbbell Snatch 22,5/15kg
    4 Clusters @ weight of complex max.
    20 Wallball Shots 9/6kg (20/14)
    3 Clusters @ weight of complex max.
    20 Push Ups
    2 Clusters @ weight of complex max.
    20 Handstand Push Ups
    1 Clusters @ weight of complex max.

    TC 12 min.

    Omatoimi :

    Tankoon kuormaa saman verran jolla teit 3-5 hyvää työsarjaa.
    Openit ovat tulossa. Miksi pelkäät TimeCappiä? Tämä tarkoittaa sitä, että skaalaa mahdollisimman vähän liikkeiden osalta.
    Openeissahan saa tietenkin skaalata, ja Openeiden lajit skaalattuna pystyy suorittamaan kuka tahansa "Rantojen Veijo", joten jokainen CrossFit kuntoilija pystyy takuulla samaan.

  • 5.2.2021 Strength

    Back Squat

    6 x 4 x 85% - 90% 4 RM

    SO 3:00

  • 18.1.2021 Strength

    7 x (2 x Hang Power Clean + 1-2 Shoulder Press) @ 90-95 % (SP)

    Sendoff 2:00

    Omatoimi:

    Terävä ja loppuun asti viety veto rinnallevedossa. Nopea kääntö.

  • 15 Min EMOM Workout

    2 Squat Cleans each Min
    Start around 60% and increase through.

  • Clean & Jerk Workout

    Set 1 – 70% – 3/1 Reps
    Set 2 – 75% – 3/1 Reps
    Set 3 – 80% – 2/1 Reps
    Set 4 – 80% – 2/1 Reps
    Set 5 – 85% – 2/1 Reps

  • Floor Press Strength

    Floor Press
    5x3

  • 4.12.2020 Strength

    Back Squat

    7 x 5 x 70 - 74%

    SO 3:00

  • 18.11.2020 Deload Cycle Strength

    3 x 5 Push Press 90% (Of SP)

    SO 2:00

  • Squat Clean Strength

    WEIGHTLIFTING (2/3)

    Squat Clean Single. Every 60-90sec x9

    1-3@RPE 3+
    4-6@RPE 4
    7-9@RPE 4+

    Add 2,5-5% compared to last week.