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

  • 13.8.2024 Back Squat "What's Risto Doing" Strength

    Back Squat

    5 x 5 @ 70%+ Go Every 2:30

  • Bench Summer prog 2 Strength

    Bench press + plyo push ups

    5 x every 4 min

    70% of 3 RM

    3+3

    Goal & Intensity:
    -Build strength and explosiveness in the upper body.
    -This supports performance in pressing and pulling movements.
    -Controlled heavy reps followed by fast and powerful bodyweight effort.
    -The rest between rounds allows you to sustain power across the workout.
    -Tip: In plyo push-ups, speed and control matter more than height or volume.
    RPE: 7
    Training Area & Benefit:
    Upper body strength and power. Combining strength work with explosive drills builds functional capacity for dynamic CrossFit movements like burpees, and muscle-ups.

  • 4 x 2 min töitä/ 2 min lepo Workout

    4 x 2min töitä/2min lepo

    5-10 varpaat tankoon
    10 amerikkalainen kahvakuulaswingi
    10 askelkyykky kkn kanssa
    max cal Echo/Assault/Bike Erg

    Tee liikkeet sujuvasti ja hyökkää pyörälle

  • Pre wod Workout

    Butterfly practice
    1 foot on the box drill
    For those who can:
    2 toes to bar + 2 BF chest to bar
    EMOM 6 min

  • 15 min 2 liikettä Workout

    15min rauhalliseen tahtiin

    200m juoksu
    10 teräsmies

  • 12 min alkavalla minuutilla 3 liikettä Workout

    12min alkavalla minuutilla

    1. 6-12 varpaat tankoon
    2. 10-15 etunojapunnerrus korokkeilla
    3. 20 käsipaino kulmasoutu (2 kp)

  • 6 min 2 liikettä Workout

    6min kahvakuulalla

    4+4 rinnalleveto
    4+4 1 jalan maastaveto

  • 4 min 2 liikettä Workout

    4min

    Istumaannousu 1,2,3,4,…
    Yleisliike 1,2,3,4,…

  • Weighted Chin-Up 1 Rep Max (1RM) Strength

    Chin clearly over the bar, palms facing toward you grip.

    Record successful weight and other attempts.

  • The most Epic team workout Workout

    Working in Teams of 4 (ideally teams of 4 Males and 4 Females)
    In Pairs; Female/Female then Male/Male
    21-15-9 Sandbag Clean 70/45 or 30 or 20kg, 9-6-3 Rope climb
    (so 21 sandbag Cleans, then 9 rope climbs in pairs YGIG) then 15 & 6 then 9 & 3. Switch after completing the first workout.

    Straight into; ( 2 people working and 2 resting)
    200 Cal Row ( 2 rowers) 100 cal on each machine
    200 snatches 40/30kg (2 barbells) 100 reps on each bar
    200 pull ups 100 reps on each bar

    (100 reps in each pair)
    Time Cap 36 Minutes