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

  • Max viikko 39/1 Workout

    LÄMMITTELY:

    15 min ajan
    5+5 Sivukyykky
    5+5 Rintarangan kierto kyykyssä
    5 mittarimato
    5+5 olan kosketus punnerrusasennossa
    5+5 yhden jalan mave (kahvakuula/käsipaino)

    WOD:

    6 x 2 min on / 1 min off:
    10-20 linkkaria
    10-15 riipusta pään yläpuolelle (kk heilautus/ tempaus / rive + ylöstyöntö yhdellä tai kahdella kädellä)
    Max määrä sivuhyppyjä käsipainon/kahvakuulan yli

    LOPPUUN:
    3 x 15-20 selänojennukset

  • The Dream Team Workout

    Working in Pairs;
    A. 9-6-3
    Clean 70/45kg
    Bar MU (C2B, pull up)
    Complete 9-9 then your partner does 9-9, 6-6 & 6-6 etc...

    B.
    Straight into YGIG;
    5 Rounds;
    20 Front Squat 70/45kg
    40 CAL Row

    C.
    Straight into;
    100 Wall Balls + 50 Devils Press + 50 Burpee to target (working same time, change and split as needed. Burpee to target)

    Time Cap : 35 Mins

  • Extra Credit 11-10-2020 Workout

    • Foam Roll Hip Flexors x 60s each (6-12 inch passes - proximal to distal)
    • 60s each side Biphasic Hip Flexor Stretch
    • Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

  • 15.1.2021 Workout

    6:30 Basic Endurance CrossFit
    7:30 14.1.2021 Snatch
    15:00 14.1.2021 Snatch
    16:00 Basic Endurance CrossFit
    17:00 Mobility
    18:00 14.1.2021 Snatch
    19:00 Basic Endurance CrossFit

  • Kotitreeni WOD Workout

    6x 2min. amrap
    30x jumping jack
    10x KB/DB thruster
    rest of the time burpee
    rest 2min. btw amraps

  • Kotitreeni Ti 9.2.2021 Workout

    WU
    2rds
    8x air squat
    8x KB/DB push press
    8x goblet squat
    10x jumping jack
    8x burpee

  • 22.10.2020 Lepikkä Workout

    Tempaus, kisalähestyminen viimeiseen lämmitely painoon.

    1x2x50%, 1x2x60%, 1x70%, 1 x 75%, 1x80%, 1x85%, 1x90%

    Työntö, kisalähestyminen viimeiseen lämmitely painoon tai alle

    1+1x50%, 1+1x60%, 1+1x70%, 1+1x75%, 1+1x80%, 1+1+85% (1+1x90%)

    Takakyykky

    4 x 3 , nousu työnnön aloituspainoon.

  • 15.10.2022 EMOM Conditioning Workout

    On The minute x 30 - 40 ( 6 - 8 rounds )

    Minute 1 : Echo Bike Calories
    Minute 2 : Seated Legless Rope Climbs
    Minute 3 : Echo Bike Calories
    Minute 4 : Strict Deficit HSPU ( 2 - 5 Reps )
    Minute 5 : Rest

  • Omatoimi lämmittely Workout

  • Day 3 Olympic Weightlifting Strength

    No foot hang power clean
    5 sets 3 at 60% of max clean

    Clean and jerk
    5 sets of 2 (clean & jerk, clean & jerk) at 70-75% of max clean and jerk

    Behind the neck snatch grip push press
    5 sets of 3 reps 7RPE - pause in the lockout overhead for 1 second

    Additional extras
    Incline bench press with 2x DB’s 3 sets of 10 reps 9RPE
    DB flyes 3 sets of 8 reps 8RPE
    3 sets of 10 V-Sit ups