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

  • 2.1.2020 Workout

    EMOM 5

    Tall Jerk

    5x3@Barbell

  • 9.12.2019 Workout

    Row Max calories

    :30, :45, 1:00, 1:15, 1:00, :45, :30

    Rest 30 sec. when partner finished

  • 12min joka 2. alkavalla minuutilla Workout

    12min joka 2. alkavalla minuutilla

    1. Soutu
    2. Tuplanaruhyppy

  • 26.11.2019 Workout

    AMRAP 21

    30 One handed Devils press 22,5/15kg
    8 Pull ups
    50 Goblet squat 22,5/15kg
    18/15 Cal. Row

  • Amrap 12 (DB C&Js, burpees & Ergo) Workout

    Amrap 12
    Single arm DB hang C&J 10 reps (5/5)
    Burpee 12 reps
    Row/bike 14/12 cal

    L1: 20/15kg
    L2: 25/17.5kg

    -goal 3-4 rds

  • 3 kierrosta + 3 kierrosta Workout

    3 kierrosta

    10 pallontyöntö räjähtävästi rinnankorkeudelta, askelkyykyssä.
    10 pallonheitto istumaannousu
    lepo 2min

    3 kierrosta

    30s vasarakääntö kuminauhalla
    10 vasarakääntö käsipainoilla
    lepo 2min

  • "Halataan karhua" Workout

    12 EMOM
    1. 5/5 Single arm KB deadlift 32/24
    2. 10 bearhug kb squat 32/24

  • RestDay! Workout

    7:00 Basic Endurance CrossFit
    8:00 Basic Endurance CrossFit
    9:00 Basic Endurance CrossFit

    16:00 Basic Endurance CrossFit
    17:00 Voimistelu
    18:00 Basic Endurance CrossFit
    19:00 Basic Endurance CrossFit

    Ja sitten alkaa Deload Cycle!

  • Warm up Workout

    2 rounds of 40s work / 20 s rest
    :40 plank hold
    :40 band pull aparts
    :40 step back lunges
    :40 one arm KB front rack hold bottom up (you can walk around)

    then 1 round
    10 inch worm
    5 russian baby makers
    5 wall squats
    1-2 short front rack mobility drills (max 5 min)

    Skill Part : Practise Hang Power cleans and push jerks, climb
    to working weights.

  • Tabata work Workout

    2x tabata, switch between two movements.

    1. Tabata pull-up/hollowrock
    2. Tabata push-up/archrock