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

  • OPTIONAL GYMNASTICS CAPACITY Workout

    AMRAP 5min

    max meters hs walk / scaled max reps wall walk

  • 4.1.2024 BasicWod Workout

    Basic Endurance CrossFit 45 Minutes :

    40/30 Cal Any Machine
    10 Push-Ups
    40/30 Cal Any Machine
    20 Air Squats
    40/30 Cal Any Machine
    30 Sit-Ups

  • OPTIONAL LONG ENDURANCE Workout

    WARM UP
    10-20minmin easy pace bike (NOSE BREATHING)
    TARGET PK1 / LOW DAMPER, HIGH CADENCE

    E4MOM
    5-8rounds: ¨
    1000m bike

    Not too fast, just move!!!
    PK 1-2, not too FAST !!!

    COOLDOWN
    10-20minmin easy pace bike (NOSE BREATHING)
    TARGET PK1 / LOW DAMPER, HIGH CADENCE

  • cfeast wod no:7 Workout

    Amrap 16min (for quality)

    Db Bench press 8
    Wall walk 2
    Kipping pull up 5-10
    Db Snatch (heavy) 8
    Db box step over 12
    T2B 5-10
    Up&Down 10

  • 11.1.2024 Row Workout

    Row intervals

    1500m Row @ 20spm (strokes per minute)
    1500m Row @ 22spm
    1500m Row @ 24spm
    1500m Row @ 20-24spm*

    Rest 3:00 b/t intervals

    ** You can choose the stroke rate that felt the best for the final interval (from 20 to 24)*

    Pace. Start the first interval at a low rate (20-22spm) and a moderately challenging (repeatable) pace for the 1.5km piece. Then as you increase your rate on each interval aim to speed up your 500m split by the same amount in seconds ( = from 20spm to 22spm, increase your 500m pace by 2-seconds, e.g. from 1:54 to 1:52/500m). Aim for the final interval to be your fastest one of the day.
    Intent. We continue to explore producing power on the rower at different rates. This weeks focus is on lower rates.

  • Torstai 11.1.24. BASIC Workout

    Warm Up
    2 rounds
    2 min cardio
    20 banded side steps + 20 banded air squat
    20 band pull aparts + 5 pass thoughs
    20 alt leg v-ups
    then weightlifting skill for few minutes and start working sets

    Strenght
    Hang Power Snatch + Power Snatch 6x3+3reps@light/mod weight
    rest 1-2 min bwn sets
    Snatch Deadlifts 4x4reps, building in weights
    rest 1-2 min bwn sets

    Metcon
    2x4 min amrap / 2 min rest bwn
    8-12 wall ball shots
    8-12 american kb swings
    8/10 calories cardio machine
    target is complete 2 rounds on that 4 min amrap

  • EasyWOD 11.1.2024 Workout

    Voima
    E3MOM, 3 rounds
    6-10 push up
    -matala tanko

    WOD
    4 rounds 40s work/20s rest
    ground to overhead (wb)
    worm push up
    ring row
    bike

  • 4.1.2024 PK Workout

    EMOM 21

    Minute 1 : Row 15/11 Cal
    Minute 2 : 5 Strict Chin-Ups
    Minute 3 : 15 GHDSU, Shoulders on hip line

  • 4.1.2024 PK Strength

    Bench Press 1RM

    Build 1 RM.

  • 2.1.2023 PK Strength

    Front Squat 1RM

    • rakenna viimeiset järkevästi, eli pienillä korotuksilla 10kilon nousu ei ole pieni korotus!