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

  • Conditioning Workout

    In teams of 2

    AMRAP 35 mins

    50 wall ball@9/6 kg
    400m run / 500m row/ski
    50 toes to bar
    400m run / 500m row/ski
    50 dumbbell snatch@22,5/15 kg

    Goal: 3+ rounds

  • Deadlift Strength

    7 sets of Deadlift
    Set 1: 5 @70%
    Set 2: 4 @75%
    Set 3: 3 @80%
    Set 4: 2 @85%
    Set 5: 1 @90%
    Set 6: 8 @70%
    Set 7: 8 @75%
    - Rest 2-3min btw sets

  • Hang Pause Power Snatch Strength

    5 sets of 3 Hang Pause Power Snatches
    Set 1: @55%
    Set 2: @60%
    Set 3: @55%
    Set 4: @60%
    Set 5: @65%
    - Pause 2sec in receive
    - Rest 2min btw sets

  • OPTIONAL Workout

    2-4rounds:

    10-20s ring support
    10 snowangel

  • Marian assarit Workout

    🔨⚒️🛠🗝

  • 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