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

  • 3-4 x 6 kulmasoutu Strength

    Tehdään yhtenä liikkeenä supersetissä.

  • 13.8.2021 Workout

    6:30 Basic Endurance CrossFit
    7:30 "Bear Complex"
    15:00 "Bear Complex"
    16:00 Kipping Pull up, technique
    17:00 Bar Muscle up, technique
    18:00 "Bear Complex"
    19:00 Basic Endurance CrossFit

  • Jerk Strength

    1rm nousevat

  • MAYFLY PRO TRACK Workout

    A,
    Squat Clean 2-2-2-2-2

    Use the heaviest weight you can for each set.
    Rest as needed between sets.

    B,
    For time:
    200 Double Unders
    80 Kettlebell USA Swings@24/16kg
    60 Wall Balls@9/6kg
    30 Toes-to-bars
    3 Legless Rope Climbs

    Goal: Sub 15 min

    C,
    3 rounds for quality of:
    10 Alternating Landmine Rotations, pick load
    10 L/10 R Paloff Press, pick load

    Rest as needed between rounds.

  • Päivän treeni 22.1 Workout

    LÄMMITTELY
    3 x 40s./10s.
    • Eturäkkikanto
    • Takareiden venytys liikkeessä
    • Tarjoilijakävely
    • Kobra - Lapsen lepoasento
    • Lonkan ulko- ja sisäkierto
    • Kyykky - takareisi pumppailu
    • Etuketjun avaus askelluksella

    VOIMA, KYYKKY
    Emom 23
    1) Rack kyykky x 10-12
    2) Hidas vuorikiipeilijä x 10-12
    3) Askelkyykky x 10-12
    4) Supermies boksilla x 10-12
    5) Takakyykky kepin/tangon kanssa x 10-12
    6) Lepo

  • Double unders + Thrusters Workout

    12 Min amrap

    • 30 Double unders
    • 3/6/9/12/15… Thrusters 35kg

  • Conditioning Workout

    EMOM 16
    1. min : 50 Double under
    2. min : 20 - 15 wall ball @9/6kg
    3. min : 40 m Double KB Front rack carry@2x24/16kg
    4. min : 5-7 strict Pull up

    REST 3 mins

    EMOM 16
    1. min : 8 Double Kb burpee DL @2x24/16kg
    2. min: 20 medball squat @9/6kg
    3. min: 20 plank jacks
    4. min: 8-10 kipping HSPU

  • Split Jerk Strength

    1Rm nousevat

  • Muscle clean Strength

    3x3 @59-55%

  • Chin ups Strength

    5 x max reps