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

  • 29.4.2020 Workout

    Takakyykky

    6 x 3 x 80%

    Raakatempaus "No feet" + Tempaus "No Feet"

    7 x (1+1) x 65-75%

    Pystypunnerrus niskasta

    4 x 3

    Lisapaino lankku

    3 x 40 sek.

  • "HOME WORKOUT" Workout

    A.
    EMOM x6:
    1.) Shuttle run
    2.) Spider lunge + twist (alt.)
    3.) Walk out + Push up + Squat jump

    Rest 2min...

    EMOM x4:
    1.) 3+3 One hand Deadlift + 3+3 Muscle snatch
    2.) 3+3 Push Press + 3+3 OH/FR Lunges

    Mobility: (5min.)
    - Lunge complex
    - Shoulders
    - Pigeon stretch
    - Couch stretch

    B.
    3-5x (R+L)
    5 Power snatch
    5 Overhead squat / Front squat
    5 Push press

    • Ohjeistus:
    • Suorita aina yhtenäinen 15 toiston sarja ilman taukoja. Yksi kierros on, kun molemmat kädet suoritettu. Pyri suorittamaan molemmat kädet putkeen ja huilaa tämän jälkeen n. 2min.

    C. (40-45)
    Bulgarian split squat:
    1+1x20 (R+L)

    • Ohjeistus:
    • Suorita molemmat jalat kertaalleen 20 toistoa. Käytä lisäpainoa, jos mahdollista.

    D.
    AMRAP 6min.:
    6 Jumping lunges
    4 Burpees

    • Ohjeistus:
    • Lyhyt harjoitus. Puske kovaa, äläkä huilaa.

  • Home workout 040520 Workout

    3 Rounds of
    55 Jumping Jacks
    35 Hollow Rocks
    15 Handstand Pushups

  • Press method Antikainen wk5 Strength

    Deload
    Overhead press 6x3x65%

  • F.U. Corona WOD #47 Workout

    Long endurance 1h 30min
    60 min of easy work 60-70%of your max HR.
    +
    2x15min of harder work up 80% of your max HR by walking, running, biking

    • Don't have a HR monitor? No worries, go by feeling. 60mins of 'light sweaty and a slightly raised breathing'. 30mins of heavier breathing and unable to talk normally, but able to be consistent with the work required.

  • 25.6.2019 Strength

    SLDL 4x10@AHAFA

  • "DORK" HERO WOD Workout

    6 Rounds for Time:
    60 Double-Unders
    30 Kettlebell Swings 24/16kg
    15 Burpees

    Scaling:
    Reduce the reps and/or number of rounds in order to keep the volume manageable. Aim to complete the workout in less than 25 minutes.

    Intermediate Option
    4 rounds for time of:
    60 double-unders
    30 kettlebell swings 24/16kg
    15 burpees

    Beginner Option
    4 rounds for time of:
    60 single-unders
    20 kettlebell swings 16/12kg
    10 burpees

    Background:
    Dedicated to Boston firefighter Michael "Dork" Kennedy, 33, of Boston, Massachusetts, who died fighting a nine-alarm fire on March 26, 2014. Kennedy served with the Boston Fire Department for six and a half years and was a Marine Corps sergeant who served a tour in Iraq before that.

    He had a big presence in his local CrossFit community, coaching and training at several affiliates, including CrossFit Craic, CrossFit Florian, CrossFit Together and CrossFit HomeBase.

    He is survived by his girlfriend, Sarah Wessman, and many other beloved friends and family members.

    This "Dork" Hero WOD was first posted on the CrossFit main site as the workout of the day for October 10, 2018 (181010).

  • Wallball 10min emom Workout

    Joka minuutti 10 wallballia

  • Mia 30 Workout

  • 21 Jump Street Workout

    AMRAP 21min

    21 Power Snatches (95/65)
    21 Box Jump Overs (24″/20″)
    21 Overhead Squats (95/65)
    21 Toes to Bar

    KILOS
    43/29