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

  • Aerobic work + gymnastics + conditioning Workout

    AM: 50 min
    2 min run/1 min walk
    6.9 km
    HR 126/152
    7.16 min/km

    PM: 120 min
    Warm up for 15 min

    1.MU
    - Drills
    - MU 8x1 + 1x2
    - MU x 10

    2.BCTB
    - Bfly x 25
    - BCTB x 20 (singles)

    3.Gymnastics capacity
    4 rounds: 5 min on/1 min off:
    25 Cal Ski > bike
    AMRAP remaining time:
    3 Bar muscle ups
    12 DB Snatches 30 lbs
    30 Double unders
    - Reps: 1 rnd + 6 reps, 1 rnd + 13 reps, 1 rnd + 13 reps, 1 rnd + 21 reps

    4.Strength accessory
    - Not done

  • “Uphill Sprints” Workout

    “Uphill Sprints”

    5-9 x uphill sprints, around 10-15sec.

    Rest 2-3min between sets. All sets are close to maximum effort.

    Remember to warm-up well, and cool down!

  • CrossFit AC Workout

  • CFKN NUORET TORSTAI 13-15V Workout

    Lämmittely ja mobility

    OTM x 10
    5 valakyykkyä

    AMRAP: 2min ON 1min OFF 5 kierrosta
    50 naruhyppyä
    10 askelkyykkyä

    AMRAP 3 min
    burpee

    Loppuvenyttelyt

  • 29.11.2021 Workout

    5RFT

    12 Toes To Bar
    30m Double DB Farmers Carry 22,5/15kg
    21/15 Calories Echo

    12 - 18

  • 4/13/21 Workout

    Warm up(10)
    3rds
    20 jax
    10 knee grab
    5 pik n grass
    100m run

    WRK(25)
    WRK 4:00 REST :45 x5
    6 bent over row/ring row/3 pull ups
    8 body builders
    10 floor bridged dumbbell press
    12 jing jang

    Finisher
    50 rtw
    1:00 samson

  • Saturday Madness Workout

    30:00 AMRAP with Partner
    20 Burpees
    40 Russian Swings @24/16kg
    40 Single OH KB Lunges total @24/16kg
    1600 Meter Bike/Row/Ski/

    Goal: 3+ rounds
    Consistent pace, splitting all work evenly with your partner.
    Rx+: @32/24kg

  • VKO7 Treeni 2A Strength

    3 x 
2 etukyykkyä + 4 takakyykkyä.

    *Paino noin 80% etukyykyn ykkösmaksimista
    *ensin tehdään etukyykyt ja heti perään takakyykyt, tanko vaan käy telineessä, jotta voidaan vaihtaa otetta.
*sarjojen väliin 2-3 minuuttia lepoa

  • Main site Tuesday 221101 Workout

    5 rounds for time of

    15 L pull-ups
    30 single-leg squats

  • Running (DELOAD) Workout

    6 Rounds For Quality:
    3:00 Run
    100m Walk