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

  • Lauantai 23.7. Workout

    Juoksuintervallit

    3x1200m
    3 min rest
    -2/-5s Cooper pace

    3x1200-->Cooper 2800 tai yli
    3x1000-->Cooper 2800->2400
    3x800m-->Cooper 2400m tai alle

    Kimpisessä

  • Tisdag 8/6 2021 Strength

    Back squat 4x5 @5-10kg heavier then last week

  • FUNCTIONAL 14.7.2021 Workout

    4 rounds:
    6- 10 Pull up/ ring row
    10 Hanging knee/ leg raises
    10 Bench dip
    -rest 1-2 min between rounds-

  • FUNCTIONAL 12.7.2021 Workout

    Every 5 mins x 3
    300m run
    20 KBS
    15-20 Burpee box jump

  • Wednesday Cool down Workout

    2-3 min light cardio
    1+1 min lacrosse ball to upper trap againts rig
    2+2 min lacrosse ball to trapezius area when flying on floor
    1+1 min tricep strech

  • 26.4.2022 Basic Strength

    Deadlift

    1 x 5 x 65%
    1 x 5 x 75%
    1 x 85% x max

  • 27.4.2022 Basic Workout

    EMOM 12

    1 min : 12 Wallball
    2 min : 5 Push Ups + 10 Sit Ups

  • CROSSFIT OPEN 19.2 Workout

    Beginning on an 8-minute clock, complete as
    many reps as possible of:

    • 25 toes-to-bars
    • 50 double-unders
    • 15 squat cleans @ (G14-15) 25/ (W) 40/ (M) 60kg
    • 25 toes-to-bars
    • 50 double-unders
    • 13 squat cleans @ (G14-15) 35/ (W) 52,5/ (M) 85kg

    If completed before 8 minutes, add 4 minutes
    to the clock and proceed to:

    • 25 toes-to-bars
    • 50 double-unders
    • 11 squat cleans @ (G14-15) 42,5/ (W) 65/ (M) 102,5kg

    If completed before 12 minutes, add 4
    minutes to the clock and proceed to:

    • 25 toes-to-bars
    • 50 double-unders
    • 9 squat cleans @ (G14-15) 47,5/ (W) 80/ (M) 125kg

    If completed before 16 minutes, add 4
    minutes to the clock and proceed to:

    25 toes-to-bars
    50 double-unders
    7 squat cleans @ (G14-15) 52,5/ (W) 95/ (M) 142,5kg

    Stop at 20 minutes

    SCALED
    Beginning on an 8-minute clock, complete as
    many reps as possible of:

    • 25 hanging knee-raises*
    • 50 single-unders
    • 15 squat cleans @ (G14-15) 20/ (W) 25/ (M) 42,5kg
    • 25 hanging knee-raises*
    • 50 single-unders
    • 13 squat cleans @ (G14-15) 30/ (W) 35/ (M) 52,5kg

    If completed before 8 minutes, add 4 minutes
    to the clock and proceed to:

    • 25 hanging knee-raises*
    • 50 single-unders
    • 11 squat cleans @ (G14-15) 35/ (W) 42,5/ (M) 60kg

    If completed before 12 minutes, add 4
    minutes to the clock and proceed to:

    • 25 hanging knee-raises*
    • 50 single-unders
    • 9 squat cleans @ (G14-15) 40/ (W) 52,5/ (M) 70kg

    If completed before 16 minutes, add 4
    minutes to the clock and proceed to:

    • 25 hanging knee-raises*
    • 50 single-unders
    • 7 squat cleans @ (G14-15) 42,5/ (W) 60/ (M) 85kg

    Stop at 20 minutes

  • FUNCTIONAL 12.7.2021 Workout

    3 rounds:
    10 Goblet squat
    10 Box step up

    EMOM 6
    1. 8-12 bulgarian split squat (right)
    2. 8-12 bulgarian split squat (left)

  • 17.5.2022 Workout

    EILINEN tai

    esim.
    - reipasta kävelyä 45 minuuttia + venyttelyt tai
    - sauvakävelyä 30 minuuttia + venyttelyt