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

  • Superkids 10-13 v WOD Workout

    20.1. KIDS versio

    15 min AMRAP

    8 raakatempaus
    10 tangon yli burpee

  • HOME WOD 8 Workout

    WARMUP
    5 min of single under or double under practice.
    Alt. 5 min of hard cardio to warm whole body up.

    50 squats change feet position after every 10 reps
    30 squat rotations.

    STRENGTH/SKILL
    15-20min practice
    Skill focus is to work on your pistol squat. Work from top down or from bottom position. You will integrate mobility in to this.
    Reduce range of motion or use something to help you come out of the squat. like a stick or band.

    Stay pain free during this practice. If you have had any surgery or problems recently. Go really slow!

    ( If you are badass at pistols....good for you) Do 5 sets of 10/ per leg Alternating. Weighted or bodyweight.

    1. Do a pistol squat or try as good as you can. Establish the weaker side.
      -Use ball or stick to mobilise, massage foot soles 2min. Do ankle mobility/stretch 2 min. Retest pistol.

    2. Mobilise, massage calfs retest pistols.

    3. Mobilise behind knee and arround knee cap. (be gentle) retest pistols

    4. Mobilise massage inside thighs 2 min per leg. Retest pistols.

    5. Mobilise massage glutes, TFL, lower back. Retest pistols.

    Film you improvements or take a photo so you can see what changes you are making.

    WORKOUT

    AMRAP 10min
    5 pistols/leg
    10 push ups
    20 push press ( one arm 10/10 if needed )

    Scale to one leg squat variations doable for you for this workout. There are many.

    COOL DOWN.
    5-10 min foamrolling body and calm breathing.

  • Omatoimi lämmittely Workout

  • Clean & Jerk Technique 3.0 Strength

    On the 2:00 x 5 Sets:

    1 Pausing Power Clean
    1 Power Clean
    1 Pausing Push Jerk
    1 Push Jerk

    *Pause 1 second in the catch position of both the clean and the jerk.

    Clean & Jerk
    On The Minute x 9 Sets:
    1 Clean & Jerk

    Build in weight after every 2 sets.

  • Friday Cool down Workout

    2-3 min light cardio
    2+2 min glute/lowback smash with roller
    10 squat hold + torso rotation alt sides
    1+1 min tricep strech

  • 9/18/20 Workout

    Warm up(8)
    2rds
    20 high knees
    20 big arm circles 10 f/b
    20 heels to rear
    20 knuckle dragger

    GRT(25)
    choose load
    5 giant sets
    8 push ups
    8 hammer curls
    24 flutter kicks
    8 single arm row per
    8 tricep overhead extension
    24 russian twist

    Finisher
    tabata plank :20 on :10 off x8
    1:00 samson

  • Tuesday Cool down Workout

    2-3 min light cardio
    1-2 min cobra to downdog pose
    1-2 min russian baby maker strech
    1+1 min tricep strech

  • Wednesday Cool down Workout

    2-3 min light cardio
    1+1 min calf smash with roller
    1+1 min calf/achilles strech
    1+1 min quad strech
    1+1 min piriformis strech

  • CrossFit Teens omatoimi koti Workout

    Rakenna itsellesi omat agilitytikkaat! Avaa instatili "linnealiftslifeup"

    -ota mallia, koita tehdä perässä ainakin 10 erilaista agilityjuttua!

    WOD
    10 rounds
    7 push ups
    30-50 m sprinttijuoksu

  • Wednesday Warm up Workout

    3 rounds
    1:00 air bike (increase pace each round)
    50 single udners
    10+10 suitcase deadlifts
    10 goblet squats
    10 goblet hold press or 5+5 single arm press
    10 scap pull ups
    5 kip to swings
    5 kipping knee raises