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

  • 11.10.2024 BULGARIAN SPLIT SQUAT Strength

    *barbell in the clean rack position, start on the weaker foot

    3+3@up to 30%, then DROP SETS 4-5x1x[3+3]@-10%, fs-%, rest btw sets 3min

  • 9/18/20 Workout

    Warm up(8)
    2rds
    20 high knees
    20 big arm circles 10 f/b
    20 heels to rear
    20 knuckle dragger

    GRT(25)
    choose load
    5 giant sets
    8 push ups
    8 hammer curls
    24 flutter kicks
    8 single arm row per
    8 tricep overhead extension
    24 russian twist

    Finisher
    tabata plank :20 on :10 off x8
    1:00 samson

  • Bootcamp Workout

    Warm up
    400m run or 20 cal bike
    3 rounds
    10 walking lunges
    10 glute bridges

    Monday: back rack lunges
    E2MOM x 6
    10 reps

    Interval row 250m @ PB + 0:15 pace
    Rest 1 mins
    X 10

  • 22.10.2020 Lepikkä Workout

    Tempaus, kisalähestyminen viimeiseen lämmitely painoon.

    1x2x50%, 1x2x60%, 1x70%, 1 x 75%, 1x80%, 1x85%, 1x90%

    Työntö, kisalähestyminen viimeiseen lämmitely painoon tai alle

    1+1x50%, 1+1x60%, 1+1x70%, 1+1x75%, 1+1x80%, 1+1+85% (1+1x90%)

    Takakyykky

    4 x 3 , nousu työnnön aloituspainoon.

  • 15.1.2021 Workout

    6:30 Basic Endurance CrossFit
    7:30 14.1.2021 Snatch
    15:00 14.1.2021 Snatch
    16:00 Basic Endurance CrossFit
    17:00 Mobility
    18:00 14.1.2021 Snatch
    19:00 Basic Endurance CrossFit

  • Korttipakkatreeni, käsipaino Workout

    Korttipaikkatreeni käsipainolla

    Risti = numero + 2 Man Maker with out thruster
    Ruutu = numero + 4 Devil`s press
    Pata = numero + 6 Front rack squat
    Hertta = numero + 8 weighted sit up
    Jokeri = Run 400 m

  • Extra Credit 11-10-2020 Workout

    • Foam Roll Hip Flexors x 60s each (6-12 inch passes - proximal to distal)
    • 60s each side Biphasic Hip Flexor Stretch
    • Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

  • Warm up Workout

  • The Dream Team Workout

    Working in Pairs;
    A. 9-6-3
    Clean 70/45kg
    Bar MU (C2B, pull up)
    Complete 9-9 then your partner does 9-9, 6-6 & 6-6 etc...

    B.
    Straight into YGIG;
    5 Rounds;
    20 Front Squat 70/45kg
    40 CAL Row

    C.
    Straight into;
    100 Wall Balls + 50 Devils Press + 50 Burpee to target (working same time, change and split as needed. Burpee to target)

    Time Cap : 35 Mins

  • Max viikko 39/1 Workout

    LÄMMITTELY:

    15 min ajan
    5+5 Sivukyykky
    5+5 Rintarangan kierto kyykyssä
    5 mittarimato
    5+5 olan kosketus punnerrusasennossa
    5+5 yhden jalan mave (kahvakuula/käsipaino)

    WOD:

    6 x 2 min on / 1 min off:
    10-20 linkkaria
    10-15 riipusta pään yläpuolelle (kk heilautus/ tempaus / rive + ylöstyöntö yhdellä tai kahdella kädellä)
    Max määrä sivuhyppyjä käsipainon/kahvakuulan yli

    LOPPUUN:
    3 x 15-20 selänojennukset