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

  • Strength 25-12-2020 Workout

    Superset!
    4 rounds

    A1) Strict Pull-Up x 5-8 3s down. Rest 60s.
    - Options: Side to Side Pull-Up, normal, partner/self assisted.

    A2) Single Arm DB Floor Press x 6-8 each. Rest 60s.
    - neutral grip

  • Metcon strength Workout

    3 Round not for time of:
    Double KB Floor Press 10 reps unbroken
    (Utilizza un peso delle KB impegnativo ma che ti permetta di fare 10 reps unbroken)
    Assault Bike 1:00 @ 70-80% MHR
    Double KB Row 10 reps unbroken
    (Utilizza un peso delle KB impegnativo ma che ti permetta di fare 10 reps unbroken)
    Assault Bike 1:00 @ 70-80% MHR

  • Muscle-ups and L-sit hold (main site Wednesday 191016) Workout

    5 rounds for time of:

  • 16.11.2019 CF Workout

    Tempaus + "Snatch Balance + Valakyykky 1+1+1x70%, 1+1+1x75%x2

    Rive + Raty + työntö 1+1+1x70%, 1+1+1x75%x3

    Etukyykky 2x70%, 3x2x75%

    Lisäpainolankku 3x30sek
    Sivutaivutus 3 x 15+15

  • CFKN minit Workout

    Alkulämmittely leikkiä ja mobility

    Harjoitellaan kuperkeikkoja ja kärrynpyöriä

    5 kierrosta 20s/ 10s
    Roikkumista
    Kuperkeikka
    X ja I hyppy
    Patsas
    Yhdellä jalalla seisonta

    Loppuvenyttelyt

  • Sunnuntai 10.11. Workout

    Rästi

  • WOD 10/12/21 Workout

  • Cobra CrossFit mod 1 Workout

    For time with a partner:
    100 WB 9/6kg
    80 Cal ski
    60 C&J 60/40kg
    40 Box Jump Over
    30 Pull-ups

  • Extra Credit 25-12-2020 Workout

    Zottaman Curls: 3 x 8-12. Rest 60s
    +
    - Foam Roll - Lats x 60s each (6-12 inches of motion)
    - Biphasic Lat Stretch x 60s each
    - Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

  • Newton Challenge WOD 2 Workout

    Go out!

    Warm up: 20min walking / jogging

    Exercise: E2MOM for 40min

    1. Run at an ascending pace for 2min
    2. Walk for 2min (at such a rate that your heart rate drops)

    This exercise can also be done as an uphill run for 40min

    1. Run to the top of the hill at an ascending pace
    2. Walk down at a calm pace