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

  • Clean Complex: Clean + 2 x Split Jerk Strength

    Clean + 2 x Split Jerk.

  • 16.5.2018 Strength

    Back squat

    5x5@77-82%

    Send off 3:00

  • PUSH UP COMP Workout

    CrossFit Espoo VS CrossFit 10K VS CrossFit Herttoniemi push up comp starts today. Which gym gets most reps in a week!?

    Write down how many push ups you did today. Do them right and with a good technique even tho this is a comp. Scailing is allowed if needed.

    Movement standard

    How to scale:

  • 25.2.2020 Deload Cycle Workout

    Hang clean 120/90/45 degrees

    6x3@60%

    SO 1:30

  • 12.2.2020 Workout

    "Hammer"

    Five rounds, each for time, of:

    60/42,5kg Power clean, 5 reps
    60/42,5kg Front squat, 10 reps
    60/42,5kg Jerk, 5 reps
    20 Pull-ups
    Rest 90 seconds

    Post time of each round to comments.

    U.S. Army First Sergeant Michael "Hammer" Bordelon, 37, of Morgan City, Louisiana, assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25th Infantry Division (Stryker Brigade Combat Team), based out of Fort Lewis, Washington, died on May 10, 2005, from injuries sustained when a car bomb exploded near him in Mosul, Iraq on April 23, 2005.

    He is survived by his wife Mila; children Mike Jr., Jacob, and Johanna; mother Dolores; and sister Doreen Scioneaux.

  • 20.2.2020 Workout

    For time:

    Buy in row 750/700m

    3RDS
    15 Wallball 9/6kg (20/14p)
    15 burpees

    Cash Out
    60 Double unders

  • 11.2.2020 Workout

    FOR TIME:

    17 One arm American Swing 24/16kg (L)
    50 Air Squats
    17 One arm American Swing 24/16kg (R)
    25 Push Ups
    17 One arm American Swing 24/16kg (L)
    50 Air Squats
    17 One arm American Swing 24/16kg (R)
    25 Push Ups

  • 13.2.2020 Workout

    AMRAP 9

    18 Kettlebell clean 24/16
    18 Goblet squat 24/16
    5 m Handstand walk

  • Handstanwalk workout Workout

    Skill - Handstand walk

    Metcon (time)

    With partner 5 rounds (each) for time:
    10m Handstand walk (5m posts)
    25/20 calories bike
    *You go, I go.

    Timecap: 20 minutes.

    Accessory:
    4-5 Rounds for quality and minimum rest:
    8-12 Strict toes to bar, leg or knee raise
    6/6 Turkish get up starts
    6/6 Windmills
    *Use moderate weight

  • Pump the Jam Workout

    20 Min EMOM
    1. 10-15 diamond push up
    2. 10 bicep curls
    3. 20 banded bucep curl
    4. 20 banded tricep tricep extensions.