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

  • Perjantai 8.12 Workout

    21 Wall balls
    21 Ohs 40/25
    18 Wall balls
    18 Ohs 50/35
    15 Wall balls
    15 Ohs 60/45
    12 Wall balls
    12 Ohs 70/50
    9 Wall balls
    9 Ohs 80/55
    6 Wall balls
    6 Ohs 90/65
    3 Wall balls
    3 Ohs 100/75
    For the RX your ohs should be at least 110/85.
    rx - Go 10kg lighter
    rx-- Go 20kg lighter
    You can also do smaller increases

  • 12/1/17 Workout

    Start up(14)
    stretch 4 mins

    choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

    3rds(8)
    20 jax
    20 high knees
    20 heels to rear

    Metcon/*Rx(16)
    tabata-20/10 x8
    row/ad
    air squat
    jing jang(5yd shuttle)
    push-ups

    3x8(12)
    db press
    rev fly

    Finisher
    stretch and roll
    100 crunches

  • TURKEY AND STUFFING – Workout

    TOUCH-AND-GO POWER SNATCH
    3-3-3-3-3
    Begin at about 60% of your best Power Snatch and work up from there as appropriate.
    Post loads to comments.
    Exposure 1 of 8

    Pie – Partner AMRAP 15 Minutes:
    3 Hang Power Cleans 115/80
    6 Push Jerks
    9 Squats
    The Squats are unloaded. Partners alternate rounds.
    Post rounds, reps, Rx, and partner to comments.

  • Tuesday 28.11 Workout

    3 rounds for time
    400 meter run
    40 medball sit up 9kg
    7 dead left 75% 1rm (97.5kg)

  • Captain Mustache Workout

    For Time,
    Buy in: 50 Double Unders
    3 Rounds
    9 Deadlifts, 185/125
    12 Burpees
    15 Box Jumps, 24/20"
    200 m Run
    Cash out: 1 Rope Climb

  • “Aerobic capacity” Workout

    Friday 20th April 2018

    “Aerobic capacity”

    Row

    3 sets :

    200 fast pace, 400 easy pace,
    .
    150 fast pace, 300 easy pace,
    .
    100 fast pace ,200 easy pace,
    .
    50 fast pace, 100 easy pace

    Rest 3 mins

    Your fast pace should equal your
    2k Pr +5secs/500 m

    Your easy pace should equal your
    2k Pr pace no more then 30 secs/ 500 m

  • Ninjat 14-16v WOD Workout

    2 rounds:

    in 1,5 min 12 cal on assaultbike, the max reps of DB STOH

    1,5 min rest

    in 1,5 min 9 cal on rower, rest of the time max reps of DB Power Clean

    1,5 min rest

    in 1,5 min 9 cal on skierg, rest of the time max reps DB squat (20/14 lbs)

    1,5 min rest

    The result is the no. of reps done in STOH, clean and squat.
    The workout can be completed with a partner. Other one does the work while other one rests.

  • 09042018 Workout

    Sessio 1 (Monday)

    CrossFit Total 1:
    -Back Squat 1RM
    57,5 kg & 60 kg. Tää on aina yhtä haasteellinen, jostai syystä en vaan saa voimaa perseestä, oon ku haavan lehti edelleen. 🤦‍♀️
    -Press 1RM
    27,5 kg. Joku lihasryhmä puuttuu selvästi ku tulos on edelleen noin säälittävä.
    -Deadlift 1RM
    80 kg & 85 kg. Tää meni ihan kivasti.

    Hollow Hold – testi
    55 sekuntia, ihan jees.

    Sessio 2 (Tuesday)

    -10 000m Row for Time
    Jäi tekemättä koska edellinen viikko kuumeen kourissa.

    Sessio 3 (Thursday)

    -Snatch 1RM
    37,5 kg & 40 kg. Allemenossa ikuinen stoppi vähä liian aikasin.

    -Clean & Jerk 1RM
    47,5 kg & 50 kg. Aika ei riittäny yrittää useaan otteeseen 50 kg:llä, aika hutera jerkki. Jalkoja pitäis saada enemmän levälleen, etujalasta sais paremman tuen jos kulma olis isompi.

    Sessio 4 (Saturday+Friday)

    -Power clean 1RM
    50 kg & 55 kg. Ihan kivasti meni.

    -Front squat 1RM
    55 kg & 60 kg. Tuntu painavalta, mutta jostai syystä tää tuntuu paljo luonnollisemmalta ku takakyykky, voimaa saa ihan erilailla taakse. Tekniikan sai pidettyä hyvänä vielä noilla painolla.

    -Bench press 1RM
    40 kg & 45 kg. PR, kiva yllätys miten helposti 40 kg nousi vaikka se oli vanha pr. 45 kilolla tein kaks kertaa, toinen kerta nousi helpommin ku muisti kunnolla vetää hapen sisään ja jännittää kropan.

    Assault Bike MAS-test, 6min
    Jäi tekemättä koska edellinen viikko kuumeen kourissa.

  • Weightlifting2-A/B/C Strength

    5x2 min rounds
    2 power snatch+1snatch balance @ 60-90% of power snatch 1rm
    4x2 min rounds
    2 squat snatch @ 70-90% of squat snatch 1rm
    3x2 min rounds
    5 Klokov Trapi @ 40-50% 1rm snatch
    2x2min rounds
    5 Tall snatch @ barbell or light weight (move fast)

  • Fredag 25/5 2018 Workout

    A: E2m for 12min
    1: Back squat x5 @32x1
    2: Strict HSPU x Max

    B: 8rft:
    250m row
    200m run
    10 wall balls
    25min time cap