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

  • Performance Workout

    “CrossFit Open Event 16.2”
    Complete as many rounds and reps as possible in 4, 8, 12, 16 or 20 minutes of:
    25 Toes to Bar
    50 Double-Unders
    Squat Cleans

    Begin with a 4-minute time cap. If 1 round is completed in under 4 minutes extend time to 8 minutes. If 2 rounds are completed in under 8 minutes extend time to 12 minutes. Etc., adding 4 minutes per round completed for up to 20 minutes.

    Squat Clean Reps/Round
    Round 1 – 15 reps (135/85 lbs)
    Round 2 – 13 reps (185/115 lbs)
    Round 3 – 11 reps (225/145 lbs)
    Round 4 – 9 reps (275/175 lbs)
    Round 5 – 7 reps (315/205 lbs)

  • 16.12.2019 Workout

    EMOM 12

    1 min : 5 - 8 Strict C2B
    2 min : 15/12 calories Ski
    3 min : 0:20 L-Sit Hold

  • Kehonhuolto Workout

    Olkapäät ja rintaranka

  • 3-30-17 Workout

    Strength
    5-3-1
    Pull Up

    EoMOM x 20
    Inverted Row - 1-2-3-4-5-6-7-8-9-10

    Metcon
    Anne
    100-80-60-40-20 Jump Rope
    50-40-30-20-10 Abmat Situps
    for time

    FemFit
    3 Rounds:
    400 M Run
    25 Squat
    25 Push Down

  • accessory gymnastic Workout

    4 x 1:00 AMRAP https://vimeo.com/175115146

    Conans

  • IRON1 Strength

    Clean 3 x5 of each drills
    -from ground over the knees
    -hang clean pull
    -high hang squat clean

    *rest 1min between sets. Use an easy weight, focus on technique.

  • Superkids 10-13 v WOD Workout

    Joka alkava min 8 min ajan

    *20 sek rengassoutupito
    *40 sek lankkupito

  • XTRA 6.4.2020 Workout

    1A) sivu kyykky kuulat räkissä 3x10x40kg/24kg
    1B) Käsilläkävely 3x(5+5) käännös päässä
    2) WOD
    3) Veny

  • accessory gymnastic Workout

    4 x

    6-8 Strict Pull-ups (Pause at top of last rep for 0:08's)

    https://vimeo.com/175741058

    then perform

    5 band assisted bar muscle-ups https://vimeo.com/216413837

  • Total 1 Strength

    Löydä seuraaviin liikkeisiin mahdollisimman suuri kuorma:
    1. Takakyykky
    2. Pystypunnerrus
    3. Maastaveto

    Yhteistulos on tulos kiloina