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

  • Team of 3 ladies Workout

    Ski 4,5 min
    Wallball 90
    Kb swing 120
    Db snatch 60
    Box over 60
    Push ups 60
    Vatsat 90
    Ja alhaalta ylös

  • Weightlifting Basics Workout

    A,
    1 Hip Power Snatch + 1 Hang Power Snatch
    (5-8 sets x 1+1)

    B,
    1 Tempo Snatch Pull + 1 Low Hang Squat Snatch
    (5-8 sets x 1+1)

  • FUNCTIONAL BODYBUILDING Workout

    a ) Main strength /Bench press progression/
    Week1 —> tempo and coordination

    6 sets
    4 Bench press
    — tempo: 2” down - 2” at bottom
    — moderate loads across
    Rest 2’ btw

    b ) Accessory strength /chest-delts-AB/

    3 sets
    8-8 Arnold press@mod.
    10 double DB chest fly on flat bench@mod.

    3 sets
    10 flat bench AB crunch
    20 Banded AB crunch

    c ) ‘Pump sesh’

    Team of 2
    7’ Amrap
    P1: Max rep DB floor press@2x22,5/2x15
    P2: double DB gun hold@2x12,5/2x7,5 at the same time
    *switch any time but pairs must do 6 sync. Up-down before

  • 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