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

  • 18.2.2018 Workout

    Toivottavasti otit kevyemmin viime viikon, koska nyt aloitetaan harjoittelu!

  • WOD 05.02.2018 Crossfit I&M Workout

    Partner WOD for time 1 round each

    Partner A 50x KB swing. Rx: 32/24kg;Sc1:24/16kg; Sc2: 12/8kg
    Partner B hand stand hold. Rx: wall; Sc1: from the box; Sc2: from the box on knees
    5x burpees each if hand stand hold is broken

    Partner A 50x box jump. Rx: 60/50cm;Sc1: 50cm; Sc2: 50cm box step
    Partner B OH plate hold. Rx: 20/10kg;Sc1: 15/5kg; Sc2: 5/2,5kg
    5x burpee each if plate hold is broken

    Partner A 50x sit up
    Partner B bottom squat hold
    5x burpee each if squat hold is broken

    Partner A 5 laps run
    Partner B plank hold
    5x burpee each if plank hold is broken

  • Tiistai 6.2 Strength

    Back squats as fast as possible 50 reps
    use your bodyweight. Mark down the time.
    Rack the bar as many times as you want.
    If in doubt, use spotter.

  • Thursday 22nd February 2018 Strength

    Reverse Bear Complex

    5 rounds

    1 Power Clean
    1 Front Squat
    1 Push Press
    1 Back Squat
    1 Push press

    7 rounds for weight

  • Onsdag 21/3 2018 Workout

    A:E3M for 9min
    Back Squat x 6 reps @ 31X1

    B.For time:
    500m row
    40 Farmer carry walking lunges
    40 V-Ups
    40 Push-ups

  • Vähän kaikkee 10 min parin kanssa Workout

    Jälkimmäisenä hikijumppana:

    In teams of 2
    alternating movements throughout

    AMRAP10 min

    25 Mountain Climbers
    20 Wall Ball Shots
    15 Kettlebell Swings
    10 Burpees
    5 Strict Pull-Ups

    Parista toinen tekee koko liikkeen itse - toinen jatkaa seuraavasta liikkeestä jne... liikkeitä saa vaihdella jaksamisen mukaan :)

  • WOD Workout

    With a continually running Clock:

    Every 4min perform:

    20 Front Squat 95/65lb
    10 Burpee Box Jump Overs 24/20''
    40 mountain climbers

    *Score = slowest time

  • Tiistai 30.1 Workout

    Pull ups
    Do one strict pull up every 5 seconds for 2 minutes.
    If this pace is too fast, do one every 10 seconds
    as long as you have done 24 reps.

    Hspu
    7 sets of 3 reps negative deficit hspu.
    Rest as needed.
    Only negatives, do not kip up.

  • WOD 6.1 Workout

    Cardio station!
    Row for calories
    Bike for calories
    Ski for calories
    Work 90 seconds
    Rest 30 seconds
    One rests.
    4 sets. On person rests. 8 minutes.
    8-9 minutes rest.
    Amrap 8
    25 Box jumps
    15 Push presses 40/25
    25 Wall balls
    15 Push ups
    Work as pairs. Two others in plank or hs hold.
    17-18 rest
    19-26 minutes
    Complete Rowing fran
    21-15-9
    Thrusters
    Pull ups
    Row for calories

  • HAPPY NEW REAR! Workout

    The Fuel Team would like to wish you a Merry Abs-mas & Happy New Rear :D

    10mins Warm Up FOR TIME
    (reps are total if not otherwise specified)
    Hall Pass
    15/ hamstring sweep
    15/ toe touch
    15 Beast Rock

    50 forward lunges
    50 Cossack lunges
    50 scap Push Up
    50 Scap Pull Up
    50 front step
    50 Shoulder taps
    50 Good Mornings
    50 BW SQ
    50 Burpees (can be broken up)

    6 stations, 4 ppl per station, 4 Sets at Each stations, 2 exercises per station

    1. Box Up / TRX pike
    2. KB Swing / Side Plank Hip Drops
    3. Curve / V snap
    4. Thruster / Hollow Rock
    5. Alt Lat Lunge / Alt Plank kick through
    6. Mini Band Jump SQ / Beast Torsion (band always below knee cap - keep on the whole time :)

    45s ON : 15s Transition 4 X’s @ each station 30s to move to next station.

    35 mins (24 mins working + 2.5 Transition + 5 mins explanation)

    SURPRISE FINISHER ????