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

  • 3.2.2022 Workout

    EILINEN

    TAI

    Juoksu-kävelyharjoitus:
    - juostaan 1 min + kävellään 2 min
    - toistetaan 10 x
    - kokonaiskesto 30 min

    TAI
    - 30 min palauttava hölkkä sekä venyttelyt

    TAI
    - kevyt tekniikkatreeni - tee vapaavalintaiset lämmöt ja loppu veryttelyt&venyttelyt

    CLEAN On The plate
    5x2@kevyt pal 2min

    POWER CLEAN + CLEAN
    5x2@kevyt pal 2min

    BOX JUMP Straight Leg
    5x6 pal 2min

  • Warm up Workout

  • WOD Workout

    AMRAP 7 minutes:
    10 Power Cleans @60kg
    20 Push-Ups

  • Muscle & Power, Joker Workout

    CrossFit Open 12.3
    AMRAP in 18 minutes
    15 Box Jumps (24/20 in)
    12 Push Presses (115/75 lb)
    9 Toes-to-Bars

  • CFKN nuoret Workout

    Alkulämmittely ja mobility

    Harjoitellaan painonnostoa kepillä

    Wod: 2 kierrosta 30sec on 1min off
    Thruster kepillä
    Burpee
    Istumaannousu
    Dippi boxilta /penkiltä
    Kaaripito

    Loppuvenyttelyt

  • Måndag 10/8 2020 Workout

    4 rounds
    In 2min
    30/24 cal row
    Amrap down n ups
    2min rest
    In 2min
    30 down n ups
    Amrap row for cal
    2min rest

  • Body Armor Workout

    4 rds: (not for time)
    15 GHD sit ups
    12-9-6-3: Bench press
    12-9-6-3: DB Bent over row

    • you choose weights. ~65%
    • Try to go UB.

  • 4/22/21 Workout

    Warm up(10)
    3rds
    10 plyo jumps
    10 heel grab
    10 single leg deadlift

    WRK(24)
    On the 3:00 x8
    6 reverse lunge w/bicep curls(choose weight)
    18 dumbbell hop overs
    6 single arm overhead walking lunge
    100m run

    Finisher
    50 cross crunch
    1:00 quad stretch

  • SPCOM12082019 Workout

    A
    5' DU (cercare max rep unbroken)
    PVC+MOBILITY

    3 RND
    30" HS HOLD
    12 (6+6) KB Clean one arm
    20 Cal. ROW
    10 S. Press empty BB

    B

    EMOM 90"
    Clean & Jerk x 2 rep
    Iniziare con il 50% 1RM e aumentare ogni 90" fino a quando non fallisci

    C
    WOD CARICO 70-65KG/50-35KG
    TC 18'
    12 BMU/16C2B
    21 DEADLIFT
    9 BMU/13 C2B
    15 H. POWER CLEAN
    6 BMU/10C2B
    9 STOH
    REST 2'
    AMRAP 6'
    10 CAL. BIKE
    8 HSPU

    D
    4 RND
    8 TTB
    12 Burpees target
    14 alt. DB snatch

    E
    4X20
    GHD+M.BALL
    REST 60" OGNI SET

  • Strengh Strength

    Box step up 4x10-10
    Handstand walk/hold practice