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

  • Kipparit Workout

    Alkulämppä:
    Peili-leikki (aina kun joutuu palaamaan lähtöpaikkaan= 5 burpeeta)

    Mobility

    Taito:
    HS-juttuja

    WOD
    9min AMRAP
    2-4-6-8-10...
    Leuka/rengassoutu
    Viivan yli burpee
    Valakyykky kepillä tai tangolla

  • "Kelly" Workout

    5 RFT

  • Shoulder Press (deload) Strength

    3 x 5 @ 60%, 65%, 70%

  • “Fins Out” Workout

    4 Rounds:
    10 Close Grip Pushups
    15 DB Bent Over Rows, each 20/10
    20 Strict Presses (empty barbell)
    25 Banded Pull Aparts
    30 Sit-Ups
    Rest as needed between rounds
    Post scores to comments.

  • monday morning Workout

    4 rounds of
    21-15-9
    - pull ups
    - push up
    - front squat
    for the 21reps front squat at 20kg
    for the 15 reps front squat at 30 kg
    for the 9 reps front squat at 40 kg

  • 25 reps Workout

    25 cal. Row
    25 box over jump
    25 deadlift 80kg
    25 wall ball
    25 ring dip
    25 wall ball
    25 deadlift 80kg
    25 box over jump
    25 cal. Row

  • 1 round for time Workout

    2000m Row
    75 x Wallball
    15 x MU

  • Rest day! Workout

    Take a walk in the park!

  • Warfare Workout

    7 X 3 Bench Press (135#,185#,185#,195#,195#,185#,185#)

    WOD
    12min AMRAP
    21 II unders or 50 singles
    15 HR push-ups
    9 C2B pull-ups

    ** substituted singles, still working to get solid double unders

  • 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