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

  • Basic Conditioning Workout

    HR 75% - RPE 56
    __
    6 x 10min

    Set A)

    Row 500m
    10 walking lunges

    Set B)

    Bike 17 cal
    10 ring rows

    Set c)

    Ski 700m
    30s HS hold

  • WOD, METCON Workout

    CrossFit Open 11.4

    Complete as many rounds and reps as possible in 10 minutes of:

    Treenaaja / Kuntoilija (Modified 11.4)

    60 Bar-facing burpees _______________ 40 Bar-facing burpees
    30 Overhead squats (55/40kg) _______ 20 Overhead squats HAP
    10 Muscle-ups ______________________ 10 Pull-ups

    Accessory: 3 Sets for quality:

    30"+30"sec Farmers March - Single Arm
    Max reps of: KB biceps curls

  • WOD, Strength / Technique: Strength

    12'min EMOM

    1) 3 Ring dips
    2) 1 Legless Rope Climb

    3) Rest

  • WOD, Warm up Workout

    Wu: 12'min

    45"sec Ski / Bike
    8 Wall squat
    8 Scap pulls
    8"sec Dead hang
    4+4 One arm Ring row + Rotation
    8 Up and downs

  • Conditioning Workout

    2 sets:
    2 rounds:
    30 DU
    10 Alt. Single DB Hang Clean & Jerks 22,5/15kg
    30 DU
    10 Alt. Single DB Hang Snatches 22,5/15kg
    - Rest 2min btw sets

  • Conditioning Workout

    21-15-12-9 reps for time:
    - Cal AB
    - Double DB Bench Presses 2x20/15kg
    - Pull-ups
    - Burpees

  • PT Group TO 8.2. klo 18 Workout

    LÄMMITTELY
    Teema: hartiarengas
    2 kierrosta, 60s./liike
    1. V-nosto + ylhäältä alas soutu
    2. Olkavarren sisäkierto
    3. Olkavarren ulkokierto
    4. AKK - nelinkontin käden avaus
    5. Pull over kp

    1 kierros, n. 60s./liike
    1. Roikkuminen
    2. Kepin läpivienti telineessä (eri oteleveydet)
    3. Boksilla kepin kanssa rinnan alas painaminen
    4. Rullan päällä rintarangan ojennus-koukistus
    5. Jousiampuja kylkimakuulla

    VOIMA/TEKNIIKKA
    4 x 8-10 etukyykky
    Merkkaa etukyykyn paino treenin tulokseksi

    LAITE EMOM 6min
    4-8 cal pyörä
    4-8 cal soutu
    4-8 cal hiihto

  • Conditioning Workout

    Partner Workout

    EMOM 10mins
    Even : Syncro Cindy with ( clapping alt push up)
    Odd : Syncro goblet squat bottom Hold 30” @24/16kg

    3 mins rest

    For time
    3 mins ON / 1 min OFF
    Complete 16 rounds (relay style)
    24 Double Under
    6 Dual Kb thruster @2x24/16kg
    3 burpee box jump overs@60/50cm

    Timecap : 19 mins

  • 2000m Row Progression (Day 5) Workout

    600m at Fast, 400m at Easy
    600m at Fast, 350m at Easy
    4x (30sec at Sprint, 60sec Rest)
    600m at Fast, 300m at Easy
    Total: 3500m

    The sprint paces equal the average watts from your 1min test.
    The fast paces equal the average watts from your 6min test and the easy paces 50% of the average watts from your 6min test.

    Record the distance (meters) from your fastest 30sec sprint.

  • WOD, METCON Workout

    5 Rounds for time TC 10'min

    Treenaaja / Kuntoilija

    5 Clean & Jerk or Press
    6 Burpees jumping over the barbell

    60/43kg / HAP