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

  • mikko Workout

    10
    10
    10
    10

  • Strength + Whitten + aerobic work Workout

    Morning: 120 min

    Skill: HS practice for 10 min

    1.Jonin HSPU-ohjelma, week 2, #2
    A. 6 min AMRAP:
    Strict HSPU 2 abmat
    Result: 12x3 = 36 reps

    B. 3 rounds, rest 3 min between rounds:
    B1. Strict press w/KB 8/s.
    8 8 10 kg
    B2. Strict C2B, AMAP - 1-2
    8 7 6

    2.Conditioning
    Crossfit Jyväskylä WOD 1.7.2017 "Whitten"
    A. 5 rounds for time:
    22 KB swing 24 kg
    22 box jumps
    400 m run
    22 burpees
    22 wall ball 14 lbs

    Result: 43.19
    179/187

    3.Cool down
    Easy AB for 10 min

    Evening: 65 min
    For 65 min:
    1 min walk/1 min run
    8.7 km
    Avg. HR 131
    7.43/5.47 min/km

  • Accessory Gymnastic Workout

    15-25-15-25-15-25
    Arch Body rocks
    https://vimeo.com/175175757
    rest 2:00 between sets

  • Accessory Gymnastic Workout

    3 x Max Effort Body row ( Variaion #2) Light or no band ( rest 2:30)
    https://vimeo.com/175147342

  • 13.6.2024 Juoksu Workout

    Alkuverryttely: 800m hölkkää + venyttelyt + 400m tavoitevauhdilla.

    Lepo 3-5 minuuttia.

    8 x 200m 4-7 sekuntia tavoitevauhtia kovempaa. Lepo 1:30.

    Lepo 3 min

    800m tavoitevauhdilla.

  • Tempaus EMOM Workout

    Superkids:

    5 x joka 1,5 min tee 3 x tempaus

    Ninjat

    10 min ajan joka min tee 3 x tempaus

  • LJACK 20 Workout

    FOR TIME:

    20 <a href='/journal/movements/14'>deadlift</a>s (275lbs / 125 kg)
20 <a href='/journal/movements/347'>KB swings</a> (2 pood/ 32 kg)
20 <a href='/journal/movements/20'>overhead squat</a>s (115lbs / 50 kg)
20 <a href='/journal/movements/1689'>burpees</a>
20 pull-ups (Chest to Bar)
20 <a href='/journal/movements/52'>box jump</a>s (24″ / 60 cm)
20 DB squat <a href='/journal/movements/11'>clean</a>s (45lbs / 20 kg each)

  • The terribles threes - Fuel East Workout

    Terrible threes... it’s a thing

    Station 1
    OH slam
    Battle rope slam
    Skier

    Station 2
    Push press
    Push ups
    Wall walks

    Station 3
    Archer row
    Y fly
    Rower

    Station 4
    Goblet Squat
    Box Jumps

    Station 5
    KB Deadbug
    Crawls
    Forearm torsion

    Station 6
    Side kick throughs
    Cross body slams

  • Rowing, burpees and swings Workout

    500 m row

    then 3 rounds of:

  • EASY 1. Workout

    10Min Emom:
    -Etukyykky kuulalla x 5
    -Boxille nousu x 5+5

    5 Kierrosta:
    -Burbee x 5
    -Etuheilautus x 10 (24/16)
    -Vatsat x 15