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 Kuopio members' choice Workout

    In 30 minutes with partner get as far as possible doing
    20-30-40-50… reps/calories of:

    • Row
    • Wall ball (20/14lb)

  • Conditioning Workout

    Partner workout (You Go , I Go)

    2 sets / 5 mins rest

    Buy in:
    50/40 cal row
    then 2 rounds of :
    20 box jump@60/50cm
    20 DB devil's thruster@2x15/10kg
    20 renegade row
    Cash out:
    50/40 cal row
    Total time cap 35 mins

  • Lifting Circuit Workout

    5 Rounds
    12 reps for all

    Bench (115lbs)
    Leg Extensions (70lbs)
    KB swings (55lbs)
    Curls (25lb DBs)
    Shrugs (35lb DBs)
    1 min run
    :45 second rest

  • VKO49 Treeni 3 Workout

    "Jerry"

    For time:

    1 mile Run
    2,000 meter Row
    1 mile Run

    *This workout is named after Sgt Major Jerry Dwayne Patton, 40, who died on 15 October 2008 during High Altitude High Opening training while assigned to Army USSOCOM preparing for deployment to Afghanistan.

  • 20min amrap Workout

    20min amrap
    500m bike @2kph
    5 Pendlay rows @50kg
    5/5 SA Kb Thrusters @16kg
    5 Burpees

  • Recovery WOD Workout

    10 RFT

    Row, 250 m
    Bike, 15/12 cal
    Rest 1 min

    Athlete Notes:
    Aim for this piece today is that over the course of the 10 rounds you should increase the intensity gradually. I would aim to increase the speed every 2 rounds with round 9 and 10 being the fastest.

    Accessory Work: AMRAP 10

    L-Sit Hold, 25 secs
    10 Pike Leg Lift Overs
    20 Weighted Hanging Knee Raises, pick load

    Write load in comment section

  • Gymnasty Workout

    for 10 min
    1 min machine
    8 box pistols e/s
    10 shoulder taps
    10 ring row

    Every 1 min for 40 mins, alternating between:
    15/12 Machine Calories
    12 Alternating Pistols
    Handstand Walk,15m
    12 Chest-to-bar Pull-ups

  • MAYFLY PRO TRACK Workout

    A,
    1x [ 2 Hang Power Cleans + 2 Squat Cleans ]
    1x [ 2 Hang Power Cleans + 2 Squat Cleans ]
    1x [ 2 Hang Power Cleans + 2 Squat Cleans ]
    1x [ 2 Hang Power Cleans + 2 Squat Cleans ]
    1x [ 2 Hang Power Cleans + 2 Squat Cleans ]

    Use the heaviest weight you can for each set.
    Rest as needed between sets.

    Build up to a heavy weight for the day and accumulate a total of 5 work sets.

    B,
    5 rounds, each round for time, of:
    1 Rope Climb
    10 Dumbbell Box Step Overs, 22,5/15kg
    15 Push-ups

    Rest 1:30 between each round.

    Goal: Sub 2 min/round

    C,
    3 rounds for quality of:
    10 L/10 R Single Leg Hip Thrusts
    5 Glute Bridge Walk Outs
    5 L/5 R Hip Circles

    Hip Circles- quadruped

    Rest as needed between rounds.

  • Hang power snatch 3-3-2-2-2-1-1-1-1-1 Strength

    E2MOM20
    3-3-2-2-2-1-1-1-1-1 hang power snatch

  • Thursday Optional Cardio or Rest Day Workout

    Optional Swim Workout
    Warm Up
    PYÖRITTELE OLKANIVELET KOTONA LÄMPIMÄKSI JA VENYTTELE
    vatsalihakset/lonkankoukistajat/latsit/ojentajat valmiiksi ja
    SIT UIMAHALLIIN.
    Ota 2x rento 50m puolen minsan tauko välissä ja sit varsinaiseen treeniin :

    WORKOUT
    4x50m Pull, rest 30 sec bwn
    100m swim, rest 1 min
    2x 25m fast/sprint and 25m easy, rest 1 min bwn

    take a break 2-3 min and then

    2x50m Pull, rest 30 sec bwn
    200m swim, rest 1 min
    2x 50m fast/sprint and 50m easy, rest 1 min bwn

    take a break 2-3 min and then

    Jos mahdollista niin lyhyessä 25m altaassa. Sukella/ui veden alla 150-200m kasaan pätkissä. Mä menin
    about 10-20m pätkiä aina ja liuoin veden alla, käden suorana jaloilla potkien ja välissä aina "rinta veto"

    Miten meni ?