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

  • 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

  • Muscle & Power, YV 2 Strength

    Weighted Chinup 2 RM, then 2 sets without weight (choose reps)

  • Sunnuntai 21.11. Workout

    Wod

    In teams of three

    14 min amrap

    10/8 cal row (tc 45s)

    8 power snatch 35/25kg

    After 7 minutes

    10/8 cal row

    10 wall ball

  • Strength 14-11-2021 Workout

    Superset 4 rounds

    Landmine Lateral Lunge x 6 each.
    Rest 60s.
    Bird Dog Row x 8-10 each
    Rest 60s

    • Look to improve weights or quality from last week.

  • Extra Credit 16-07-2022 Workout

    Standing Banded Abs
    3 x 10 3s down. Rest 60s

  • 16.5.2022 Basic ( Deload ) Workout

    Mobility

    Upper Body

  • 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:)

  • Thursday Optional Cardio or Rest Day Workout

    Warm up
    2 sets
    20 jumping jacks
    40 high knees
    5 dynamic squat strech
    10+10 big arm circles
    10 step back lunge + rotation
    10 alt leg bodyweight rdl
    5 up downs (burpee without chest going ground)
    3x10+10m easy shuttle run
    rest 1 min and do second round of warm up

    Running workout
    1200m easy run = jog
    2 min walking
    1000m easy/moderate run
    1 min walking
    800m moderate run
    1 min walking
    1000m easy/moderate run
    2 min walking
    1200 easy run = jog

    IF feeling good on body you should do this running session. Running is something what human body needs to do. AND if you can run with good feeling you can do mostly every metcon pretty good effort.

    OTHER OPTION FOR TODAY IS TO DO THE HOME MOBILITY WORKOUT FROM LAST WEEK AND EVEN BOTH THESE. ID DOING RUNNING MAYBE
    SKIP THE WARM UP PART IF YOU ARE STILL WARM AFTER RUNNING.

  • Option A: Active Recovery WOD Workout

    50-40-30-20-10:
    AbMat Sit-ups
    Front Rack Reverse Lunges 20 / 16 kg

    Directly Into..

    5 Rounds:
    30 x 10m Shuttle Runs
    100 Meter Farmers Carry 23 / 16 kg's

  • Option B: Swim, Bike, Row or Run Workout

    30-60 Minutes @ Zone 2 Heart Rate