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

  • Open test Workout

    Open test by Ben Bergeron

    AMRAP 20 min
    50 wall ball 9/6 kg
    50 double unders
    40 box jumps
    40 toes to bar
    30 chest to bar
    30 burpees
    20 clean 65/45 kg
    20 jerks 65/45 kg
    10 snatches 65/45 kg
    10 ring muscle up (skaalaus: bar mu or progression esim. kumpparilla)

    Huom: voit halutessasi tehdä tankoliikkeet raskaalla (tai raskailla) käsipainoilla. Jos eiliset nostot vei kokonaan nostomehut niin voit myös korvata liikkeet jollain muulla.

  • WOD 17.01.2018 Crossfit I&M Workout

    EMOM 14
    Odd 5x squat clean
    Even 10x WBS

    Rx: clean 70/50kg
    WBS 12/9kg
    Sc1: clean 50/30kg
    WBS 7/5kg
    Sc2: clean 30/15kg
    WBS 6/3kg

  • Adv. Class: 5 rounds, 60:30 Workout

    5 rounds, 60:30

    Tire flip
    Burpee-box-jump
    Shoulder-over-cleans 20kg
    DU

  • Active/Passive Hanging Workout

    Total of 5min: Active/Passive Hang. As many sets as you need.

  • WOD 24.01.2018 Crossfit I&M Workout

    AMRAP 20
    20x goblet squat
    20x box step with KB (50cm)
    20x sit up with KB
    Rx: 24/16kg
    Sc1: 12/8kg
    Sc2: no weight

  • WOD 25.01.2018 Crossfit I&M Workout

    WOD. TC: 16:00

    Rx: TTB
    21-18-15-12-9-6-3
    DU
    100-90-80-70-60-50

    Sc1: KTC
    18–15-12–9-6-3
    DU (attempt) or tuck jumps
    50-40-30-20-10

    Sc2: Knee rise
    18-15-12-9-6-3
    SU
    100-80-60-40-20

  • Wod 2.0 Clean Strength

    Clean 1 RM

  • Maanantai 29.1 Workout

    Rowing cardio
    21-18-15-12-9
    row for calories
    rest 1:1
    fairly easy pace

  • 26.1.2018 Workout

    PNL = Painonnostajan lenkki 25-30 min .
    Kävelyä 5 min.,
    Hidasta juoksua 5 min + reipasta juoksua 200m.,
    Kävelyä 200m + kovaa juoksua 150m, Kävelyä 200m + spurtti 100 m.,
    Kävelyä 200m + reipas spurtti 50m, Kävelyä 200m + kova spurtti 30 m.,
    Kävely 200m + kova spurtti 30 m.,
    Hidasta juoksua 5 min.,
    Kävelyä 5 min

  • NBT Back squat Strength

    6-4-2-2
    60%-70%-85%-90%