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

  • Warm Up Workout

    2 sets:
    35-50 DU
    20 Barbell Thrusters 20/15kg
    7-10 L-sit or Strict Pull ups
    Rest 60s btw sets

  • Käsilläseisonta / Akrobatia Workout

    RNC matolla

  • Warm up and WOD Workout

    High knees
    Butt kicks
    Shuffle swings
    Floor touches
    Toy soldiers
    Spider-Man lunge

    2 rounds With an empty barbell
    8 hang cleans
    6 front squats
    4 push ups
    ————————————————-

    Power cleans
    Every 1:30 x 6
    5-5-5-3-3-3
    *working up to workout weight

    —————————————————-
    Partner WOD
    3:00 AMRAP
    Partner A:
    3 power cleans 135/95
    6 push ups
    9 air squats

    Partner B:
    Max calorie bike or row

    1:00 rest

    3:00 AMRAP
    Partner B
    3 power cleans 135/95
    6 push ups
    9 air squats

    Partner A:
    Max calorie bike or row

    1:00 rest

    Repeat 2 more times for a total of 23:00 (6 rounds)

  • Extra Credit 12-12-2020 Workout

    Upper Back Finisher
    With one light band complete:
    50 Banded Face Pull-aparts
    50 Banded Pull-Downs
    50 Banded Pull-aparts
    *All without stopping
    +
    - Foam Roll - Adductors x 60s each
    - Rockback Adductor Stretch x 60s each
    - Parasympathetic Breathing x 15 breaths - 3 second exhale + 1 second hold at top + 3 second exhale + 1 second hold

  • Warm up and core work Workout

    Tabata bike or row
    0:20 easy pace
    0:10 fast pace
    X 8

    Core strength
    EMOM x 12 (6 rounds)
    Min 1: 0:45 plank
    Min 2: 15 weighted sit ups 20/14

  • Warm up Workout

    EMOM12
    1. 6 Face pull with 5s hold
    2. 10 alt. Cossack squat
    3. 10 Sots press with stick
    4. 5m/5m Banded walk

  • 6.12.2020 Workout

    Pk harjoitus 90min sisältäen ergo ja välissä voimistelua
    Tai
    Vk harjoitus 45 min sisältäen ergoja ja välissä voimistelua

  • Newton Challenge WOD 3 Workout

    Warm up: 3 rounds for quality

    5+5 Plank rotations
    5+5 Chimp walk
    10 Hindu push ups
    5+5 Cossack Squat. Scaled: side lunge

    Workout: Livingroom cooper - 3x4min

    AMRAP 4
    5 Downword dog push up
    5 + 5 Bulgarian Split Squat

    Rest for 2min

    AMRAP 4

    10 Burbee step ups on chair / sofa etc
    10 Slick Floor Pullover

    Rest for 2min

    AMRAP 4

    5+5 Crab toe touch
    5 Hamstring walk outs

  • Joulukalenteri päivä 5 Workout

    Tänään tehdään Mikon videohaaste! Katso instagram tai facebook! Löydäy oikeaoppIsen onnistuneen suorituksen ja myös miten tätä ei kannata tehdä.

    Osallistuaksesi sinun tulee postata video suorituksestasi joko instagramiin tai facebookiin ja tägätä @crossfitherttoniemi Nopein onnistunut suoritus voittaa. Mikon aika 21sec. 💫

  • Extra Credit 04-12-2020 Workout

    DB Pull-over: 3 x 10-12. Rest 60s.
    +
    - Global Foam Roll pecs x 60s each
    - Biphasic Half-Kneeling Pec Stretch x 60s each side.
    - Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)