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

  • CrossFit Total #2 Workout

    Find your one rep max of ...

    -Clean
    -Bench Press
    -OHS

  • Pystypunnerrus 3,3,3,3 Strength

    Pystypunnerrus 3,3,3,3

    Nousevat painot alkavalla 2 min.

  • RestDay! Workout

    7:00 Basic Endurance CrossFit
    8:00 Mobility

    12:00 Mobility

    15:00 Handstand Walk, technique
    16:00 Squat Clean, technique
    17:00 Basic Endurance CrossFit
    18:00 Mobility
    19:00 Mobility

  • Hang Power Clean heavy single Strength

    Hang Power clean heavy single
    -Heavy single in 20 minutes

  • 15 min alkavalla min. Workout

    15min alkavalla minuutilla

    1. 10 askelkyykky taaksepäin käsipaino pään yläpuolella
    2. 20-30 tuplanaruhyppy
    3. 10-20 puolilinkkari

  • 15 min 2 liikettä Workout

    15min
    23 seinäpallo
    23 cal soutu/pyörä

    Vuodet vierii ja toistoja tulee lisää ;)

  • HIGH CAMP: ABsolutely Workout

    3 rounds, 20s+10s
    flutter kick
    left side crunch
    flutter kick
    right side crunch
    bicycle abs
    left side leg raise
    bicycle abs
    right side leg raise

  • 9 min alkavalla min 3 liikettä Workout

    9min alkavalla minuutilla

    1. 6-12 varpaat tankoon
    2. 15-20 seinäpallo
    3. 30-40 tuplanaruhyppy

  • Back squat Strength

    3 reps @65% + 3 reps @75% + max reps @85%
    rest 2-3 min bwn sets

  • Workout Workout

    3-4 Rounds
    8-12 Pull Ups / hardened ring row (should be done in 1-2 sets)
    8-12 Overhead Squats (35/25kg) (should be unbroken)
    time cap 7 min.

    @10:00 start the next workout

    3-4 Rounds
    8-12 Toes to bars (should be done in 1-2 sets)
    8-12 Shoulder to Overhead (35/25kg) (should be done unbroken)

    Score is total time of 2 parts. For example first 4 rounds were 5.25 and second 4 rounds were 5.35 so total time is 11 minutes.