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

  • Takomo Next Level Workout

    A.) EMOM 10
    3 TNG squat snatches @40-50% 1 RM snatch

    B1.) Kipping HSPU technique work

    B2.) 5 quality sets 6-10 reps
    rest 60 sec between
    -otetaan sellanen määrä joka menee hyvällä tekniikalla UB.

    C.) Complete with quality
    80 m Farmers carry
    4 Rope climbs (normal)
    40 V-ups
    4 Rope climbs (normal)
    80 m farmers carry

  • Row conditioning Workout

    On the 0:00 - 50/35 Calorie Row
    On the 4:00 - 30/24 Calorie Row
    On the 7:00 - 30/24 Calorie Row
    On the 10:00 - 15/12 Calorie Row
    On the 11:00 - 15/12 Calorie Row
    On the 12:00 - 15/12 Calorie Row

  • 29.1.2019 Workout

    Miten meni ensimmäinen viikko?

    ----ruokaa, ruokaa, ruokaa----

  • 28.1.2019 Workout

    For Time:

    27 c2b
    100 du´s
    27 Strict Hspu
    100 du´s
    27 pull ups
    100 du´s
    27 kipping hspu

  • Monday 28th January 2019 Workout

    AMRAP 10min

    3-6-9-12-15-18.....

    Thrusters 30/25kg

    pull-ups

    the CrossFit Games Open Registration has started, this year we will be running our in house team competition throughout the 5 weeks that the open is on. To find out more about the open and register at https://games.crossfit.com

  • 25.1.2019 CF Workout

    Takakyykky 6x3@70% + Mustat/harmaat kuminauhat

    Etukyykky 5x3@70% tanko liikkuu kokoajan

    Te otteella Raaka työntö samaan vauhtiin 5x5@40-60% (te)

    Saksiin tippuminen 4x2@50% takakyykystä

  • 26.1.2019 Workout

    Max speed x 10:

    4 bar mu
    10 m hs walk (14 HS shoulder tap)
    6 HSPU

    TC 1:20 round

    Rest 2 min btw rounds

  • Weightlifting Workout

    A, 15 mins
    5 sets of:
    Power clean + Push jerk
    - build to one heavy complex
    - work on speed

    B, 15 mins
    5 sets of:
    Power Clean + Hang Squat Clean

    - build up to a heavy complex and repeat for 4 more sets

    C, 15 mins
    Back squat
    5x5 @ 80-85%

  • Complex Strength

    5x Power Clean & Hang Squat Clean

  • 1/23/19 Workout

    Warm up(0:00-10:00)
    10 active dive bombers
    20 jax

    10 down dog w/foot pedal
    20 mclimbers

    10 plank 2 bridge
    20 heels to rear

    Mobility(10:00-15:00)
    :30 sec chest stretch
    1:00 min cobra stretch

    Pointers(15:00-20:00)
    -hrpu-chest touch, full plank at the top

    -reverse lunge-step backwards, drop hips straight down

    -abmat sit ups-hands touch toes, use hands for momentum

    Metcon(15)
    “Home Free”

    AMRAP 15:

    5 Hand-Release Pushups

    10 Reverse Lunges

    15 Sit-Ups

    Opt(12)
    Iso-core
    3 giant sets
    8 reverse fly
    8 dumbbell strict press
    8 back extensions
    8 hip raise
    -Tabata shuttle runs
    -Tabata rope slams

    Finisher
    30 t raise
    30 tucks
    1:00 min bf stretch