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

  • Ke 20.11.2019 Kisaajat 6.12 Penkki Strength

    Penkki max2
    Dippi 3x8
    Vipunostot sivuille 3x12-20

  • La 23.11.2019 Kisaajat 6.12 Penkki Strength

    Penkki stopilla 3x3 (70%-75%-80%)
    Plyo-push-ups 5x3
    Vipunostot eteen käsipainoilla 4x12-20
    Ojentajat käsipainoilla 4x8-12

  • "Old MacDonald" Workout

    5 Rounds:
    60 Meter Farmers Carry 22,5/15kg
    30 AbMat Sit-ups
    30 Meter Walking Lunges

  • Extra Credit 22-11-2019 Workout

    • Foam roll pecs x 60s each
    • Half-kneeling Biphasic Pec stretch x 60s each
    • Parasympathetic Breathing x 15-20 breaths - 3 seconds inhale + hold 1 second + 3 second exhale

  • Endurance WOD Workout

    4 rounds:

    From 0:00 min to 2:00 min: 1 min row + max double unders
    From 3:00 min to 5:00 min: 1 min ski + max push ups
    From 6:00 min to 8:00 min: 1 min bike + box step up overs
    From 8:00 min to 10:00 min rest

  • 21.11.2019 CF Workout

    Rive + Työntö, samaan vauhtiin 5x2x50-60%

    Rive + työntö 1x2x(1+1)x70%, 1x2x(1+1)x75%, 3x2x(1+1)x80%

    Työntöveto 1x3x90%, 1x3x95%, 2x3x100%

    3 sek stopilla etukyykky 3x3x70%

    Accessory:

    3 x 12+12 käsipainosoutu
    Deadbug 3x30

  • Paused back squat 4x5 5sec pause Strength

    4x5reps, 5sec pause at bottom.

  • Onsdag 20/11 2019 Workout

    Two sets of:
    Perform 30 seconds on each side of the following movements…
    *Station 1 – Banded Palloff Hold
    *Station 2 – Banded Good Mornings
    *Station 3 – Single-Leg Glute Bridge Hold
    *Station 4 – Side Plank Hold
    *Station 5 – Reverse Snow Angels
    *Move through this with as little rest between movements as possible. It should take between 12-15 minutes in total.
    +
    Five sets of:
    Singel leg hip thrusters x 10, db or Kb for extra weight
    Rest 60 seconds
    Banded Face Pulls x 15-20
    Rest 60 seconds
    +
    For time
    50/40 cal row
    50 Walking Lunges with DB/KB Farmer’s Carry AHAP

  • COOL DOWN Workout

    10m Bear Crawl
    10m 4-Step Walk video
    10m Inchworm Walk
    10 Kangaroo Squat

  • TEST WEEK Workout

    Do one or two of these (1-8) in following order:

    1. Explosive Strength: Standing Vertical Box Jump
    2. Explosive Strength: Snatch 1RM
    3. Explosive Strength: Clean & Jerk 1RM
    4. Maximal Strength: CrossFit Total ( Back Squat 1RM, Shoulder Press 1RM, Deadlift 1RM)
    5. Aerobic Capacity: 2000m Row
    6. Strength Endurance: Fran
    7. Anaerobic Capacity: 500m Row
    8. Flexibility: Sit and Reach