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

  • Wod Workout

    E3MOM x5:3 Front Squat + 6
    Back Squat
    65-70-75-80-90kg

    CONDITIONING
    10min AMRAP: max rep Wallball
    Every minute starts with 10 DB squat Snatch

  • Back Squat + Barbell Cycling Workout

    Back Squat 1RM

    "Crazy Grace"
    For time:
    60 C&J
    Every time you break perform 8 bar facing burpees
    *RX 61/43 kg
    18 min cap

  • Extra Credit 21-01-2022 Workout

    Band Shoulder Extension Tri-set: 3 x 10 reps in each grip position - pronated, neutral, supinated
    +
    - Shoulder IR Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

  • WOD Workout

    WOD
    14 Min AMRAP

    20 Barbell Front Rack Lunges 95/65
    16 Box Jumps 24/20

  • Muscle & Power, AV1 Strength

    Tempo back squat 5x4 reps (slow down, pause, fast up)

  • Warm up and strength Workout

    2 Rounds:

    1 min General Movement: jog, jumping jacks, jump rope, bike or row
    10 Bootstrappers
    10 Alternating Samson Lunges with Side Bend
    10 Air Squats
    1 min General Movement: jog, jumping jacks, jump rope, bike or row

    Core strength
    EMOM x 10
    Even: 45 second plank
    Odd: 10 TTB or 15 leg raises

  • 060122 Torstai Workout

    Mäkijuoksutreeni
    30min AMRAP
    Hill run with partner
    work : rest = 2:1

    *Loppiaisen yhteistreeni Portti X CrossFit Turku järjestetään Pähkinämäellä, Kuralan sillan edustalla.
    Tulethan jo valmiiksi treenipaikalle omalla- tai kimppakyydillä. Kimppakyytiä voi sopia esim. Facebook-ryhmässä. Autolla paikalle pääsee Hämeen valtatietä pitkin, kuvassa ajo-ohjeet.

    Tarjolla treenin päätteeksi pullaa ja kuumaa juomaa!*

  • WOD 17/01/22 Workout

  • 6.9.2021 Workout

    For time :

    1000m Ski
    2000m Bike
    750m Ski
    1500 Bike
    500 Ski
    1000 Bike

  • Gymnastics Workout

    3 min DU practice
    THEN
    3 x
    5 z press e/s
    7 butterfly hip bridge (feet together knees slightly out)
    7 bird dog row e/s

    4 rounds of

    7 Hollow bench sliders
    12 Lat pull down
    4 arch snap to pike hold