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

  • CFPORVOO WOD 24.3.2020 Workout

    12 min AMRAP
    300m run
    12 box overs 60cm/50cm
    12 push ups

  • COOL DOWN Workout

    5min Row/Airbike/Bike nose breathing only

    Squat Flow video

  • CrossFit Central NLA - home edition 6 Workout

    Warm up:
    Squat flow
    -Glute roll 1min/side
    -Lower back roll 1min/side
    -Hamstring roll 1min/side
    -Prison stretch 1min
    -Back roll in OH pos. 1min

    Strength:
    Sumo deadlift w. KB
    4x12-20reps
    Rest as needed.
    Don't allow KB to touch the ground.

    WOD:
    E2MOM for 16min (8 rounds total)
    20 KB-Snatch
    10 Box jumps
    Alternate the snatching arm on each round.

    Cool down:
    -Lower back roll 1min/side
    -Hamstring roll 1min/side
    -Quad roll 1min/side
    -Glute roll 1min/side

  • Tabata Workout

    "Tabata"

    4 min ajan :20sek töitä :10sek tauko

    1.Lankussa olkapään kosketus vuorokäsi
    2. Vuorikiipeilijä

  • "KOTIJUMPPA" Workout

    A.
    Easy Run / jog ~5min.
    + stretch

    B.
    10-15x
    Run 2min. / Walk 1min.

    • Go hard, but sustainable pace.

    C.
    Easy Run / jog / Walk  ~5min.
    + stretch

  • Weighted pull-ups Strength

    Weighted pull-ups

    8 x every 90 seconds
    3-5 strict pull-ups / weighted pull-ups (vasta/myötäote)

    *Lisäpainoleukoja kenellä menee 5 tiukkaa leukaa helposti.
    *Skaalaukset: Vastuskumpparilla jos saat joka toistolla leuan tangon päälle. Mikäli kumpparilla ei mene puhtaita, tanko räkkiin sopivalle korkeudelle ja istuen lattialta (=sopiva korkeus, kun istut risti-istunnassa ja kädet yltää suorana tankoon)

  • AMRAP 10 Workout

    Every time you break do 10 burpees.

  • HOME WORKOUT 200320 #1 Workout

    FIX YOUR SQUAT:

    5 rounds for quality:
    10 Cossack squats (both legs = 1rep)
    10 Single leg toe touch L
    10 Single leg toe touch R
    1min Hold on the bottom of the squat
    Rest 1-2min (stand and stretch those legs)

    Focus on good movement and form!!!

  • Every 1,5 min for 9 times Workout

    3 times each movements
    set 1 - devils presses x 45sec to 1 min
    set 2 - farmers walking x 45sec to 1 min
    set 3 - ring rows x 45sec to 1 min

  • Hanskat pumppiin Workout

    Hanskat pumppiin

    4 sets:

    D-ball carry 50m (2x räkki ympäri)
    Bicep curls with barbell 10 reps
    Double DB push press 10 reps (neutraali ote, eli ns. rystyset ulospäin)

    -rest 1 min-