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

  • ”Christmas Week” Workout

    EMOM30
    24 KB Swings 16/12 kg
    12 Cal Row
    21 Double Unders

    60-70 % effort.

  • 6-9-13 Workout

    8 min. AMRAP
    10 med ball cleans 25#
    12 abmat sit-ups

  • Warm up Workout

    EMOM x6:
    1.) Bike
    2.) Burpee
    3.) Air squat

    Rest 1min...

    EMOM x4:
    1.) DU's
    2.) Wallball

    • Mobility...

    • Work on:
      SB over shoulder

  • 20.4.2022 Basic Workout

    For Quality 25 minutes:

    10 Dumbbell Bench Press
    8 + 8 One Arm Dumbbell Row
    5 Box Jumps
    0:30 Plank Hold

  • 2.2.2017 Workout

    REST DAY!

    Päälläseisonta/käsilläseisonta/käsillakävely tekniikka klo 18!

    Lepo päivänä ole pakko jäädä kotiin, voi tulla tekemään esimerkiksi alkuviikosta väliin jääneen treeniin. Voi tulla tekniikka tunnille. Voi tulla ihan vaan salille hengailemaan ja puuhastelemaan jotain :)

    Kierto on 3+1. Kolme päivää treeniä ja lepo. Seuraava lepo osuu siis maanantaille.

    Viikonloppuna on Tampereella WinterWar jossa Suomen kovakuntoisimmat miehet ja naiset ottavat mittaa toisistaan :)

    Lauantaina ja sunnuntaina Foundation kurssi aiheuttaa muutoksia aikatauluun aamupäivän tuntien osalta.

    Lauantaina tarjolla klo 17 ETKOT ja Sunnuntaina WODIT klo 14 ja 15.

  • 5.6.2021 Workout

    Recovery 10 min

    • forearm smash barbell

  • 6-8-13 Workout

    3 RFT:
    15 Thrusters 95#
    20 Hand Release Push Ups

  • BASEMENT ADVANCED CLASS Workout

    Gymnastics Conditioning

    Choose one of the following:

    A. 6 sets of 6 unbroken muscle-ups

    B. 7 sets of 5 unbroken muscle-ups

    C. 8 sets of 4 unbroken muscle-ups

    D. 9 sets of 3 unbroken muscle-ups

    Rest as needed between sets

    +

    Conditioning
    For time:
    Row 2,000m
    42 Thrusters (40/30kg)
    42 C2B Pull-ups
    Row 1,000m
    30 Thrusters (40/30kg)
    30 C2B Pull-ups
    500m Row
    18 Thrusters (40/30kg)
    18 C2B Pull-ups

  • Lauantai 9.6 Workout

    Conditioning (Team Version)
    In Teams of 3, For Time (30 Minute Cap):
    60/40 Calorie Assault Bike
    60 Box Jump Overs (24/20)
    60 Power Cleans (155/105)
    60 Toes to Bar
    60 Push Jerks (155/105)
    60 Box Jump Overs (24/20)
    60/40 Calorie Assault Bike
    60 Box Jump Overs (24/20)
    60 Power Cleans (135/95)
    60 Toes to Bar
    60 Push Jerks (135/95)
    60 Box Jump Overs (24/20)
    60/40 Calorie Assault Bike

  • CrossFit.com Main Site Workout

    WARM UP
    MOBILITY
    - Ball: Thoracic
    - Floor: Hip Flexion > Pigeon
    - Doorway: Pec
    - Band: Shoulder External Rotation (90/90)
    NASM DYNAMIC WARM UP
    2 rounds:
    - 4pt. Arm/Opp Leg Raise, 15/side
    - SLRDL, 15/side
    - Front Lunge with Rotation (toward front leg), 15/side
    OLY WARM UP
    - Pendlay
    OUTLAW BBG
    a. EMOM for 5 minutes:
    - 2 Hang Squat Cleans @ 70%
    155 - Worked on shoulder shrug and getting under the bar FAST.

    WOD
    21-15 and 9 rep rounds of:
    - Left-arm Kettlebell snatch (53/35#)
    - Right-arm Kettlebell snatch (53/35#)
    - Pull-ups

    Time: 7:32 Taped over my already destroyed hands + wore gymnastics grips to prevent more tearing. They worked perfectly!