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

  • RestDay! Workout

    7:00 Basic Endurance CrossFit
    8:00 Snatch Technique

    19:00 EasyWod

  • EASY: KB Mayhem Workout

    EMOM18:
    a) 10-15 kb deadlift + 5-10 goblet / air squat
    b) 15-20 russian KBS (swing to eye level)
    c) rest / 15-20s + 15-20s s.a. kb farmers hold

  • Rowing Intervals Workout

    Rowing intervals:
    5:00, Damper of 5/4 @ 20-22 spm
    4:00, Damper of 6/5 @22-25 spm
    3:00, Damper of 7/6 @25-28 spm
    2:00, Damper of 8/7 @25-28 spm
    1:00, Damper of 3/2 @choice spm
    Cool Down:
    5:00, Damper of 5/4 @20-22 spm
    - Rest 1min btw intervals

  • WARM UP Workout

    EMOM x 8-12
    1) echo bike
    2) ski

  • PT Group TO 14.9 klo 18 Workout

    LÄMMITTELY
    2 kierrosta, 40s./20s.
    1. Yhden käden pystypunnerrus istuen kp
    2. Konttausasennossa lantion kippaus ja tiivistys
    3. Seinällä lonkankoukistaja
    4. Lantionnosto
    5. Polviseisonnassa - kumpparin kanssa ympyrä
    6. AKK - Etunoja

    VOIMA
    Maastaveto 3 x 15
    Kulmasoutu 3 x 15
    Lepo kierrosten välissä 45-60s.

    KEHONHUOLTO
    - Lantio
    - Ranka

  • 14.9.2023 BasicWod Workout

    For time :

    40 One Arm Kettlebell Swing 24/16kg
    20 Burpees
    30 One Arm Kettlebell Swing 24/16kg
    15 Burpees
    20 One Arm Kettlebell Swing 24/16kg
    10 Burpees

    TC 10

  • MUSCLE RUUVIKATU Workout

    Takakyykky pause nousu raskas 3
    Pyöräilijän kyykky 2 x 6-10 3 SEC alas 3 SEC ylös
    Osatoisto leuanveto 3 x Max "1 vajaa"
    Pullover kuminauhalla 3 x 15
    Ojentajat niskan takaa 3 x 10
    Hollow hold 3 x Max

  • 14.9.2023 Light Cardio Workout

    Light Cardio

    30-60 minutes bike
    60-90 minutes walk
    20-30 minutes Swim
    30-40 minutes Jog

  • Monostructural work Workout

    60s on / 20s off for 6 rounds
    a) row
    b) high box step over (75 / 60) (every other round from the side of the box, every other round from behind)
    c) air bike
    d) SU* / cross-over (no DUs today)
    e) bike / ski erg

    *SU can be either forwards or backwards, with two feet, alternating, high knees et.

    Target: Stay @ zone 2, 60-70% HRmax ("pitää pystyä puhumaan")

  • Easywod 13.9 Workout

    800m juoksu tai 1200m laite

    4kierrosta:
    27/21/15/9 boxille nousu
    21/15/9/27 abmat
    15/9/27/21 dippiä
    9/27/21/15 Kahvakuula / käsipaino työntö

    800m juoksu tai 1200m laite