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

  • press Strength

    Shoulder Press target 3x5

  • 26.10.2018 Workout

    leppee tai väliin jäänyt. Ensi viikko tulee olemaan ERITTÄIN KOVA! Focus on Barbell :)

  • 9.5 Ma Voima päivä Workout

    Tutustuminen Tempaukseseen 5kilon kiekoilla.
    Deathlifting ja muuta, lähinnä tutustuin tekniikoihin.

  • fran Workout

    21-15-9
    thrusters 95
    pullups

  • 27.10.2018 Workout

    Tempaus 3@70%, 2@75%, 1@85%, 3x1@88%, 2@83%

    Rive+työntö 3x(1+1)@70%, 2x(1+1)@75%, 2x(1+1)@80%, 1+1@85%, 3x(1+1)88%, 1+1@80%

    Etukyykky 5@70%, 4@75%, 3@80%, 1@85%

  • Extra Credit 06-08-2022 Workout

    5 minutes of easy bike, walk, or row done with nasal breathing.
    +
    - Pigeon Pose - 60s each
    - Scorpion Stretch - 60s each
    - Lizard Pose - 60s each
    - Prayer Stretch - 60s

  • Gymnastics + conditioning + strength Workout

    130 min
    Warm up for 20 min
    1.GS
    A. Bfly pull up practice for 10 min
    - 6 8 7 6 8 5 = 40 bfly

    B. MU practice for 60 min
    - RS
    - HTR
    - TWB
    - Jump turn
    - 2 S + MU - 5 x 1 + 5 x 2 :)
    - Total of 15 MU

    C. Rope climb practice for 10 min

    2.Conditioning
    A. 12 min AMRAP:
    10 Burpees
    15 DB Thrusters 25-30lbs - 25 lbs
    2 Rope climbs
    Result: 4 rounds + 10 burpees + 12 thrusters
    Rounds: 2.30, 2.35, 2.38, 2.43
    HR 178/188

    3.Accessory
    A. 3 sets: - not done
    10 Ring body saws
    20+20 s Side plank hold
    10 Shoulder extension bridges

  • Aerobic work Workout

    75 min
    1 min run/1 min walk
    11.15 km
    125/150
    6.47/4.35 min/km

  • Crossfit 1815 - 5 octobre 2019 Workout

    AMRAP 12'
    8 Hang Squat Snatch (50/35)
    16 lateral burpees over bar
    32 Double under (64 SU)

  • Team AMRAP Workout

    150 cal AB
    60 thrusters @45kg/plank
    20 kipp PU/hang f. bar
    150 cal Ski erg
    60 PS @45kg/hollow rock hold
    20 TTB/superman hold
    150 cal row
    60 C+J @45kg/sit hold
    20 WB/HSH