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

  • Omatoimi lämmittely Workout

  • #LASPCOM18032020 Workout

    Athletes Notes

    MOBILITY
    Couch Stretch: 1-2 Minutes Each Side
    Video

    Pec Stretch: 1-2 Minutes
    Video

    Pike Stretch: 1 Minute
    Video

    ACTIVATION
    8 Minutes For Quality:
    5 Push-ups
    10 Wall Squats Video
    200 Meter Row /200mt run

    Barbell Warmup
    5 Good Mornings
    5 Back Squats
    5 Elbow Rotations
    5 Strict Press & Reach
    5 Romanian Deadlifts
    5 Front Squats

    Workout Definition

    3 Unbroken Complexes:
    1 Strict Ring Muscle-up
    2 Kipping Ring Muscle-ups
    3 Strict Ring Dips

    3 Pegboard Ascents

    3 Unbroken Complexes:
    1 Strict Ring Muscle-up
    2 Kipping Ring Muscle-ups
    3 Strict Ring Dips

    Workout Definition

    On the 4:00 x 5 Rounds:
    3 Unbroken Sets:
    1 High Hang Squat Clean
    1 Hang Squat Clean
    1 Squat Clean

    Repeat From Last Week

    Athletes Notes

    "Caesar's Palace"
    For Time:
    30 Back Squats (185/135)
    30 Bench Presses (155/105)
    30 Deadlifts (225/155)
    20 Back Squats (225/155)
    20 Bench Presses (185/135)
    20 Deadlifts (275/185)
    10 Back Squats (275/185)
    10 Bench Presses (225/155)
    10 Deadliftss (335/215)

    KILOS
    155/105: 70/48
    185/135: 84/61
    225/155: 102.5/70
    275/185: 124/84
    335/215: 152/98

    Workout Definition

    Not For Time:
    50 GHD Sit-ups
    50 Rower Pike-ups
    50 V-ups

  • Strength Strength

    STRENGTH
    Strict Press
    1x5 @ 40%*
    1x5 @ 50%
    1x5 @ 60%

    *Based off of 90% of Heavy 1-Rep
    **Add 5-10lb to the working weight today.

    Week 8 of 9

    (Score is Weight)

  • Time Zone Workout

    With a running clock perform
    In 8 min window
    3 RNDS of
    12 Toe to bar
    10 OHS 52/34kg
    in 8 min Window
    3 RNDS of
    12 chest to bar pull ups
    10 OHS 56/38kg
    in 8 min window
    3 RNDS of
    12 MU
    10 OHS 61/43

  • Deficit DL Strength

    5 x 5 V.1-2

    Jalat 10kg levypainojen päällä. Pysäytys aina maassa, mutta pidä jännitys koko pysäytyksen ajan.
    3min lepo sarjojen välissä.
    Voit käyttää remmejä.

  • COOL DOWN Workout

    5min Row/Bike with nose breathing only

    Thoracic Flow video

  • Viikko 3 Workout

    3/12 Crossfit Sykli

    Ma: Clean complex + Clean&Jerk (optional Ski condition)
    Ti: MetCon
    Ke: Rest or Active Recovery
    To: Gymnastic Strenght + Accessory (optional gymnastics condition)
    Pe: FloSesh
    La: MetCon
    Su: Rest (Kurimuskerho)

    Ps: Pahoittelut videon laadusta. ATK ei ole vahvuus:)

  • Lockdown Program - Day 34 Workout

    Part A

    5 rounds each arm

    Turkish get up to windmill to get down
    (1-3 windmills)

    Part B

    In pairs
    (if solo, rest as long as it takes you to complete a complex)

    5 rounds each one person working at once

    2 cleans right
    1 press right
    3 front squats right

    2 cleans left
    1 press left
    3 front squats left

    Part C

    In pairs

    P1: 5-10 ab wheel roll outs (sub for kneeling walkouts or full inch worms)
    P2: Batwing hold whilst P1 is working

  • EASYWOD 24022020 Strength

    -Ilmakyykkytekniikka
    -Takakyykkytekniikka / takakyykky 5 x 5

    (jos on ensikertalaisia voi käydä läpi myös etukyykyn)

  • 11.9.2020 Workout

    3 RFT:

    6 TTB
    20 Dumbbell snatch
    40 Double Unders / 20 Calories Bike (Ergo or Echo)