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

  • Row Intervals 9 [OPTIONAL] Workout

    4 Rounds:
    4 Minutes On
    1 Minute Off  

  • Lauantai 25.12. Workout

    Joulupäivä
    sali kiinni

  • CFO viikko 8 (deload) Workout

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    )

    CFO crossfit sykli 8/12 deload
    Ma: Snatch + optional condition
    Ti: Flowsesh
    Ke: Rest or active rest
    To: Positional gymnastics + optional gymnastics
    Pe: Speed deadlift + plyometric
    La: Strongman
    Su: Rest

  • Sunday 1.5.22. Workout

  • Friday Warm up Workout

    Warm Up
    3 sets
    1:00 cardio (add speed each round)
    50 single unders
    10+10 banded side steps
    5 banded dynamic squat strech
    5 inch worm with push up
    3+3 squat strech
    5-7 burpee pull ups

  • 23.7.2023 AMRAP 18 Workout

    Run 400m
    12 burpee box overs
    20 DB snatches
    2 rope climbs or scale to 4 rope lowers

  • Bodybuilding Workout

    4 rnds
    7 Bulgarian split squat e/s 1x 25/17.5kg
    14 DBL DB rdl toes on plate 2x 25/17.5kg
    40s weighted plank
    90 rest B/w sets

  • Thursday 28.4.22. Workout

    Torstai
    Active Recovery Session or Rest Day
    Pientä yleisvenyttelyä alle ja sit :
    TGU for quality
    10 reps @12kg kettlebell, alternating arms, focusing on smooth, relaxed movement.

    tän perään nenähengityksellä ja lepsusti tehden :

    4 Rounds – nose breathing only
    2000m bike erg
    20m Bear Crawl
    4 Deck Squat (take 10kg plate)
    20 band pulls (ota joku kuminauhalla tehtävä huolto liike, vaihda joka kierroksella eri)
    4/side Windmill
    20m Duck Walk
    4/side arm circle with 2.5kg plate slowly
    20 Medball Ukraine twists (perus vartalonkierto istuen ryssä nimi pois kannanottona)

    Loppuun
    2-3 kertaa
    overhead strech against box 1min
    v-sit strech (siirrä painoa 10-20 sek välein ,vasen,oikea, keskelle) 2 min
    side strech / lat strech 1+1 min

  • Accessories (Posterior Chain) Workout

    3 Sets:
    12 Glute Ham Raises
    12 Side Plank Arch Ups (per side)
    15 Single Leg Knee Over Toes Calf Raises
    - Rest 2min btw sets

  • Conditioning Workout

    Partner wod (You Go, I Go)
    100 Deadlift @2x22,5/15kg
    80 Hang power clean
    60 Front squats
    40 Jerks
    20 Thruster
    10 rope climbs
    Top of every min complete 5 syncro burpees

    Time cap : 30 mins