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

  • 28.5.2021 Workout

    "Jenni Maria"

    AMRAP 9 (Reps)

    3 - 4 - 5 - 6 - 7...
    Strict Handstand Push Up
    1 - 2 - 3 - 4 - 5.....
    Bar Muscle Up
    *after every round 40 Double unders

    Jenni Maria is a mother of two from Siilinjärvi, turning 40 today. She spent her wild youth in the forests of Huvikumpu (a famous gig place back in the days) where people mainly fought with drunk ones from Nilsiä while Nightwish, Popeda and Klamydia played in the background. So, let it be well justified that Jenni Maria deserves her own Benchmark and may this be a salute also to all other children of that era who have reached the age of 40.

  • 8 min alkavalla minuutilla 2 liikettä Workout

    8min alkavalla minuutilla

    3-5 yleisliike
    max toistot askelkyykky käsipaino pään yläpuolella/eturäkissä

  • "OVERRATED" Workout

    5 Rounds For Time:
    7 Power Snatches 50/35kg
    14 Box Jump Overs

  • Vauhtipunnerrus Strength

    Push press (Wendler 3 x 5)

    65 % x 5
    75 % x 5
    85 % x 5

  • Artie Workout

    Complete as many rounds as possible in 20 minutes of:

    • 5 pull-ups
    • 10 push-ups
    • 15 squats
    • 5 pull-ups
    • 10 thrusters, 95 lb.

  • 25.3.2021 Workout

    AMRAP 12, With Partner

    15 Power Snatch
    25 Power Clean
    35 Deadlift
    45 Thrusters

    Barbell 50/35kg

    You can split reps as you like. One athlete working at time.

    Omatoimi:

    Yksintehtynä toistot
    8 - 13 - 18 - 23

    Toinen tekee, toinen lepää.

  • CrossFit Open 21.1 Workout

    WORKOUT 21.1

    For time:

    1 wall walk
    10 double-unders
    3 wall walks
    30 double-unders
    6 wall walks
    60 double-unders
    9 wall walks
    90 double-unders
    15 wall walks
    150 double-unders
    21 wall walks
    210 double-unders
    Time cap: 15mins

    WORKOUT 21.1 - FOUNDATIONS
    For time:
    1 bear crawl
    10 jumping jacks
    3 bear crawls
    30 jumping jacks
    6 bear crawls
    60 jumping jacks
    9 bear crawls
    90 jumping jacks
    15 bear crawls
    150 jumping jacks
    21 bear crawls
    210 jumping jacks

    More details:
    https://games.crossfit.com/workouts/open/2021

  • Kipping Pull up test Workout

    Max set pull ups

    Scaled option is max kip swings

  • 16.1.2021 Workout

    For time :

    Buy In : Row 500/450m

    ...directly into

    3 Rnds.

    12 Front Squat 40/30kg
    6 Pull Ups

    TC 8

    Omatoimi:

    Soutuun tämä ei ratkea. Kyykyt menee Unbroken. Kuinka skaalaat leuat ettei mene seisoskeluksi?

  • Split Jerk Strength

    WEIGHTLIFTING

    Split Jerk (3/3)

    Every 60-90sec x 12

    1-3@RPE 3
    4-6@RPE 3+
    7-9@RPE 4
    10-12@RPE 4+

    Add 2,5-5% compared to last week

    Bar from the rack or blocks.