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

  • Kotitreeni Ma 8.3.2021 Workout

    WU
    6-8min. at easy pace
    8x air squat
    8x jumping jack
    8x plank shoulder tap
    8x up down
    20-30s plank

  • Running + gymnastics + strength Strength

    AM: 50 min
    A. WU for 15 min
    B. Running intervals
    5 x 300 m @ 68 s. pace
    - 200 m walk rest between sets - 1.50
    66 67 65 66 65 s.
    - Rest 3-4 min -
    7 x 200 m @ 45 s. pace
    - 100 m walk rest between sets - 1.00
    44 44 44 43 44 42 42 s.
    C. Cool down: 5 min walk

    PM: 120 min
    WU 15 min
    1.GS
    A. MU 60 min
    - Skill drills
    - MU 3 x 1 + 7 x 2
    - Total of 17 MU

    B. MU strength - not done

    2.Strength
    A. Back squat 5 x 5+ @ 85%
    - Rest as needed-
    - Last set 7 reps

    B. 5 sets: - not done
    - Barbell Good morning x 8 (RiR 2)
    - Pallof press x 10+10
    - Rest 60 s. between sets-

  • CFKN- minit Workout

    Tervetuloa!
    -Esittäydytään ja käydään säännöt läpi

    Leikitään ja lämmitellään

    Hypitään ja loikitaan

    Tabata: 24x 20s /10s
    1) Hyppy
    2) Uinti
    3) Roikunta
    4) Tasapaino

    Loppujäähdyttelyt

  • Wednesday Warm up Workout

    Warm Up
    30-40 band pull aparts
    then with miniband
    15+15 banded side steps
    15+15 banded monster walk
    10 banded hip bridges
    10+10 single leg hip bridges
    10 banded dynamic squat strech
    then 2 rounds
    1:30 row @easy/mod pace
    1:00 ski @easy/mod pace
    5 push up to downdog
    5 hr push ups
    10 scap pull ups
    10 kipping
    10 barbell bench press (tempo slowly down, fast up)

  • Superkids 10-13v WOD Workout

    minifran

    15-12-9

    -leuanveto
    -käsipainothruster

  • EASYWOD 24022020 Strength

    -Ilmakyykkytekniikka
    -Takakyykkytekniikka / takakyykky 5 x 5

    (jos on ensikertalaisia voi käydä läpi myös etukyykyn)

  • WOD 16112015 "CrossFit prays for the victims" Workout

    129 burpees por parejas.

    2' rest

    Individual
    100 m kb carry (24x2/16x2).
    +
    13-11-15
    -Deadlift (100/60 kgs).
    -Pull-ups
    -Box jumps (24"/20").
    +
    100 m kb carry.

    2' rest

    Amrap 21:20 min (por parejas: uno en Plancha y trabaja el otro):
    -200 m run
    -129 Wall ball (9/6 kgs).
    -200 m
    -129 Ring dips.
    -200 m
    -129 db snatch (20/15 kgs).
    -200 m
    -129 DU.

    2' rest

    129 burpees: Por parejas.

    Explicación:
    -13-11-15 en referencia a la fecha de los últimos atentados en París.
    -Amrap capado en 21:20: hora en la que se inició todo (aprox).
    -129 Rep: en relación a las víctimas oficiales actuales hasta este momento.

  • 4.7.25 Workout

    4 rounds for time:

    1000m bike
    600m row
    400m ski

    • 3min rest between rounds

    • ruvetaan perjantaisin tekeen laitteita

  • WOD Workout

    AMRAP 20mins with a partner:
    400 Meter Run / 500m Row
    *Max Reps of:
    20 Walking Lunges
    20 Power Snatch (35/25kg)

    *One athlete runs 400 meters while their partner performs max rounds of Lunge/Power Snatch Couplet
    - Rx+: 42.5/30kg

  • “4EVER” + Midline Conditioning Workout

    AMRAP 4, rest 4:
    27/21 Cal Bike Erg, 27 Burpees, 27 CTB

    AMRAP 4, rest 4:
    21/15 Cal Bike Erg, 21 Burpees, 21 TTB

    AMRAP 4:
    15/12 Cal Bike Erg, 15 Burpees, 15 Pull-Ups

    Midline Conditioning
    Not for Time:
    30 GHD Sit-Ups
    40 AbMat Sit-Ups
    50 Hollow Rocks
    40 AbMat Sit-Ups
    30 GHD Sit-Ups