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

  • 24.5.2024 HandstandHolds Workout

    Strength Circuit – 2 rounds of:

    3/side Box pike or tuck handstand position with single-leg extensions (pause for 5-seconds)
    5 Single-arm elevation leans in the box pike handstand position (2-second hold each arm)
    10 Prone PPT pulses & hold last rep (10-sec)
    3/side Single-arm lean in the full handstand position with chest facing the wall (hold each rep for 3-seconds)
    20 to 30-seconds of Wall-facing flutters
    10 to 20 Handstand shoulder taps

    (Rest as needed b/t exercises)

    Rest 60-seconds between rounds

  • 25.5.2024 Juoksu Workout

    Juokse tavoitteesi mukaista vauhtia kierros ja pidä kierrosten välissä 30 sekunnin tauko.

    Toista tämä niin monta kertaa, että tavoite matkasi täyttyy. Esim. 2400. 6 x 400m / 2.00 Work 0:30 Rest.

  • Weighted pull-up 6x6 Strength

    Pull-ups with extra weight 6 x 6 reps

  • Pull Workout

    A: 300rkb swing for time

  • Prego emom Workout

    20min emom
    1. 10-20 cyclist squat
    2. 20-40m single arm carry (oh, farmer, fr...)
    3. 10-20 snow angels istuen
    4. 20-40s lankkuvariaatio (sivu-, reverse tms)

  • Norssin crosfit 23.5. Strength

    4x10 mave

    Kierto x 3, 40s sarja

    Soutu
    Yhden käden heilautus, 12kg kahvakuula
    Pyörä
    ASKELKYYKKY 15kg tanko
    Dubai-vatsa, 12kg kuula

  • Muscle & Power, AV1 Strength

    Front squat 4 RM

  • Functional BodyBuilding Workout

    A,
    Back Squat Progression (2nd Cycle -Week 3)
    -add 2,5- 5kg to your training max

    1x5 @75% of training max (1 RM 90%)
    1x3 @85%
    1x1+ AMRAP @95%

    Rest 1-2 mins btw sets

    B, 4 sets
    KB Single Leg Deadlift 12/12-10/10-8/8-6/6 (ascending weight)
    After each set Single Leg Wall Sit (:30-1:00 / leg)

    C,
    In Teams of 2
    EMOM 12
    Min 1 - P1 : AMRAP cal Bike / P2: AMRAP Over Unders
    Min 2 - P2: AMRAP cal Bike / P1:AMRAP Over Unders
    Min 3: Rest

    Then: Plate Overhead Lunges / Plate Thruster / Burpee Broad Jumps
    Score: total reps+cals

  • Powerbuilding dag37 Workout

    Run/row 4x1000m vila 1min

  • OHS Wave Workout

    4 x 5-10 adding reps each round btw 5-10

    Rx’d 50/40kg
    Masters 42,5/35kg
    Scaled 30/20kg