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

  • 5.9.2023 Once And For All Workout

    For time :

    30 Front Squat 70/47,5kg ( floor )
    200m Farmers Carry 2x22,5/2x15kk
    1000/900m Row

    TC 12

    • Lets see if can hold onto barbell a little longer than we want to. Aim for 1-4 sets here.

    • Lets plan to break on the farmers carry at least once so that we have our grip for the rower. Aim for 2-4 breaks here. The more breaks we take, the faster our rest period should be.

    • Ramp up your speed on the rower every 200m or so. There is nothing left after this so lets push trough to the finish.

  • 5.9.2023 Back Squat Strength

    Back Squat

    3 x 2 @ 90-100% 8RM

    Go Every 2:30

  • PT Group to 17.8. klo 18 Workout

    LÄMMITTELY
    Kepin kanssa kehon availut
    Pallon kanssa:
    - Thrusterit
    - Lankussa vieritys
    - Vatsarutistus

    VOIMA
    Kulmasoutu tangolla
    Harjoitellaan ensin tekniikkaa
    Tekniikkaharjoittelun jälkeen:
    tee 3 sarjaa, 12-15 toistoa 1sek. pysäytyksellä
    Lepää kierrosten välissä n. 1min

    AMRAP 10
    20 Stepperin/boksin ylitys
    15 Etuheilautus
    15 Rengassoutu
    15 Air squat
    Merkkaa tulokseksi amrapin kierrokset.

  • PT Group ti 15.8 klo 11 & 18.30 Workout

    LÄMMITTELY
    Kepin kanssa kehon availut
    Pallon kanssa:
    - Thrusterit
    - Lankussa vieritys
    - Vatsarutistus

    VOIMA
    Kulmasoutu tangolla
    Harjoitellaan ensin tekniikkaa
    Tekniikkaharjoittelun jälkeen:
    tee 3 sarjaa, 12-15 toistoa 1sek. pysäytyksellä
    Lepää kierrosten välissä n. 1min

    AMRAP 10
    20 Stepperin/boksin ylitys
    15 Etuheilautus
    15 Rengassoutu
    15 Air squat

    Merkkaa tulokseksi amrapin kierrokset.

  • 18.8.2023 Deload Workout

    UpperBody Mobility 20-30 minutes

  • WOD: Push-pull-run Workout

    AMRAP8:
    10 push up
    15 sumo-deadlift high pull (35/25)
    200m run

  • Meadow's row & ring dip Workout

    E3mom x5:
    8-12 + 8-12 Meadows row
    straight into 5-10 ring dips

    RPE 9-10 - last set almost all out, but no failure. Aim to increase weight / reps from last week.

  • WOD: Piglet Chipper Workout

    For time with partner, YGIG, divide anyhow:
    10 cluster* (60/40)
    25 c2b / pull up
    50 t2b / kipping knee raise
    100 wb
    50 t2b / kipping knee raises
    25 c2b / pull up
    10 cluster

    Adapted from CrossFit Games 2023 Test 2: "Pig Chipper".
    TC: 20

    *Cluster = clean + thruster i.e. every rep starts from the ground. Partners can use different variations / weights of each movement.

  • Endurance WOD Workout

    4 rounds for consistency (2 each):

    A. 800 m run or 65/50 cal bike
    3 wall walks
    12 thrusters 30/25 kg
    2 min rest

    B. 1000/800 m row or ski
    15 KB swings 24/16 kg
    25 sit ups
    2 min rest
    Alternate A and B.

  • 16.8.2023 STRENGTH PROGRAM Workout

    MODERATE WEEK 1/9

    WARM UP sama saliohjelman kanssa

    MUSCLE SNATCH + HIP SNATCH HIGH PULL *full foot + HIP NINJA SNATCH + SNATCH PUSH PRESS
    4-5[3+3+3+3]@up to 40-45% sn-%, rest between sets 2min

    BLOCK HIP SNATCH HIGH PULL *full foot + HIP NINJA SNATCH
    *barbell from power position
    4-5x2[1+2]@65-70% sn-%, rest between sets 2min

    SNATCH PUSH PRESS + OHS
    4[1+2]@80-85% sn-%, rest between sets 2min

    SNATCH PULL from Above Knee *full foot + TRAP PULL
    2[4+2]@85% sn-%, rest between sets 2min

    CLEAN DEADLIFT
    2x4@100% jerk-%, rest between sets 2min

    SUPERSET: quality - heavy, liikkeiden järjestyksellä ei ole väliä

    2 rounds:

    10-12 BACK RAISE
    10 ROLL ABS
    8 LOW BOX JUMP

    Rest as needed