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

  • 6.1.2022 Workout

    EILINEN

    TAI

    Juoksu-kävelyharjoitus:
    - juostaan 1 min + kävellään 2 min
    - toistetaan 10 x
    - kokonaiskesto 30 min

    TAI
    - 30 min palauttava hölkkä sekä venyttelyt

    TAI
    - kevyt tekniikkatreeni - tee vapaavalintaiset lämmöt ja loppu veryttelyt&venyttelyt

  • CF Seppä - Team WOD 10.4 Workout

    Teams of 2/3
    30 rounds for total (inc. rest)
    40 seconds on, 20 seconds off.

    7 Rounds of:
    Bike/Row/Ski for calories. Do not reset the machine during the rests.
    Score is the total amount of calories gained.
    *
    3 Min rest.

    7 Rounds of:
    Farmers walk 73/113kg.
    Each person does 40m. Score is the total amount of meters walked.
    *
    3 Min rest.

    7 Rounds of:
    80 synchro dumbbell snatches alternating arms.
    60 synchro kettlebell swings.
    40 synchro goblet squats.
    20 synchro burpees.

  • Main site Saturday 210410 Workout

    Choose one of the following from the CrossFit Games Quarterfinals.

    Quarterfinal Test 3, For time

    • 120 wall-ball shots
    • 120-cal. row

    ♀ 14-lb. ball to 9 ft.
    ♂ 20-lb. ball to 10 ft.

    OR

    Quarterfinal Test 4,
    For max load

  • 13.1.2022 Workout

    EILINEN

    TAI

    Juoksu-kävelyharjoitus:
    - juostaan 1 min + kävellään 2 min
    - toistetaan 10 x
    - kokonaiskesto 30 min

    TAI
    - 30 min palauttava hölkkä sekä venyttelyt

    TAI
    - kevyt tekniikkatreeni - tee vapaavalintaiset lämmöt ja loppu veryttelyt&venyttelyt

    HIP (DIP) CLEAN + SQUAT JERK
    5[2+1]@kevyt pal 2min

    HIP (DIP) SNATCH
    5x3

    BOX JUMP Straight Leg
    5x6 pal 2min

  • Keskiviikon Gymnastics Strength

    A1 Ring pull up 3/2/2/1/2 (RPE9)
    A1b Nordic Curl x 2 (RPE8)
    Tauko 3 min

    B1 FG-soutu 4x8 (RPE 8)
    B1b Takareisivaihdot 6 o/v
    Tauko 1-2 min

    C1 Yläpito x 12-15s
    C2 Kylkikeinunta x 10 o/v
    C3 Rengas etukippi x 10
    C4 Joustohyppy x 24
    C5 Hauiskääntö pallolla max

  • Keskiviikko 22.9. Workout

    Accessory

    3 Rounds

    10+10 Db single arm half kneeling press
    8+8 Db single arm bent over row (pause @ top of pull)

    10+10 Banded lateral raise

    5 strict leg raise + 10-15s L- hang

  • 3/5/21 Workout

    Warm up(10)
    3rds
    10 plyo jumps
    10 pik n grass
    6 jing jang(5 yd suicide)

    WRK(25)
    6 giant sets
    giant set-complete each movement back to back. Rest as needed in between rounds

    10 hammer curls
    10 reverse flys
    10 tuck jumps
    10 push ups
    10 tricep overhead extension
    10 plank to bridge
    10 cal row/bike/100m run/40 heavy jump rope-choose one

    Finisher
    50 crunches
    1:00 chest opener

  • 1.3.2022 Restart Workout

    Row Intervals

    3 Rounds:

    1 x 500m
    1 x 400m
    1 x 300m

    Rest 2 min btw sets.

  • EASY: Skills & monostructurals Workout

    E90s for 5 rounds:
    a) kipping skills / strict pull up variations (e.g. 3x2 reps w/ 20s rest between sets)
    b) machine (zone 2)
    c) HSPU skills (wall kick up, tripod HS (against a wall or free standing))
    d) 30-45s (weighted) plank, remaining time box step up OR rest

  • WOD warm up Workout

    3 rounds:
    1 min ergo or jump rope
    10 med ball cleans
    10 kip swings
    5+5 squat thoracic rotations
    10 scap pull ups