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

  • Chipper Workout

    chipper:

    50/40 cal row
    40 kb swing 32/24 kg
    30 ring push up/ push up
    20 abmat sit up
    10 c2b

    Tc 9 min

  • Liikepari Workout

    4 rounds

    8+8 double kb front rack walking lunge
    - 90 sec rest
    10 snatch grip barbell row 
    - 90 sec rest

  • Pystypunnerrus 5,3,3,1,1 Strength

    Pystypunnerrus 5,3,3,1,1

    Nousevat painot, alakvalla 2 min.

  • Partner metcon Workout

    10-9-8-…-1 double db power clean (pick weight)
    3 km row
    10-9-8-…-1 t2b
    2 km row
    10-9-8-…-1 box jump
    1 km row

    Time cap 40 min.

    I do 10 reps, you do 10 reps, I do 9 reps, you do 9 reps...
    Km`s you may split anyhow you want.

  • Squats Strength

    5 Sets of:
    6 Front Squat + 11 Back Squat,
    Rest 2-3min between sets

  • 1.11.2021 ( Front Squat ) Strength

    Tempo Front Squat

    5 x 3 x 50 - 60%. 2 Sec Pause on bottom. Fast Hip Extension.

    Between sets 5 seated box jumps.

    SO 3:30

  • 1.12.2020 Workout

    J.J

    For time:

    1 Squat clean  82,5kg/60kg 
    10 parallette handstand push-ups
    2 Squat clean 82,5/60kg
    9 parallette handstand push-ups
    3 Squat clean 82,5/60kg
    8 parallette handstand push-ups
    4 Squat clean 82,5/60kg
    7 parallette handstand push-ups
    5 Squat clean 82,5/60kg
    6 parallette handstand push-ups
    6 Squat clean 82,5kg/60kg
    5 parallette handstand push-ups
    7 Squat clean 82,5/60kg
    4 parallette handstand push-ups
    8 Squat clean 82,5/60kg
    3 parallette handstand push-ups
    9 Squat clean 82,5/60kg
    2 parallette handstand push-ups
    10 Squat clean 82,5/60kg
    1 parallette handstand push-up

    TC 23

    U.S. Marine Lance Corporal Justin James “JJ” Wilson, 24, of Palm City, FL, assigned to 3rd Battalion, 10th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, NC, was killed on March 22, 2010, while supporting combat operations in Helmand province, Afghanistan.

    He is survived by his wife Hannah McVeigh, parents Lance and Frances, brother Christopher, and sister Jamie-Ella.

    The “J.J.” Hero WOD was first posted on the CrossFit Main Site as the workout of the day for Wednesday, April 25, 2012 (120425).

    Omatoimi:

    Tankoon RX´d tai mahdollisimman paljon kuormaa. Mitä sitten jos jäät TC?
    Parallette HSPU : molempien käsien alle 15kg levyt ja abmat tyyny linttien väliin. Kyseissa harjoituksessa riittää kun päälaki menee juuri kämmen linjan alapuolelle.
    HUPSUT voi kipata, tai tehdä tiukkoina.

    Tulos on aika tai aikarajaan mennessä tehdyt toistot (esim. 42).

    Benchmark treenien kohdalla Wodconnectiin kannattaa kirjata ainakin Rx´d tai mitä skaalauksia on käytetty.

    Jos haluaa selitellä niin suotakoon sekin.

  • Clean & Jerk Workout

    15 min of Clean technique

    15 min of Split Jerk technique

    Max 60 % of C&J 1RM

  • 15.11.2021 AMRAP 10 + C&J 1RM Workout

    Running Clock 0-17 for reps & weight.

    AMRAP 10

    7 Bar Over Burpees
    14 Wallball 20/14p
    21 Kettlebell Swings 24/16kg

    In seven minutes Squat Clean & Jerk 1RM

  • Alkavalla 90 sek. 8 settiä Strength

    Alkavalla 90 sek.

    1 Korkea tempaus veto
    1 Tempaus riipusta raakana tai kyykkyyn

    Lisää painoa tekniikan salliessa