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

  • Wednesday Warm up Workout

    Warm Up
    30-40 band pull aparts
    then with miniband
    15+15 banded side steps
    15+15 banded monster walk
    10 banded hip bridges
    10+10 single leg hip bridges
    10 banded dynamic squat strech
    then 2 rounds
    1:30 row @easy/mod pace
    1:00 ski @easy/mod pace
    5 push up to downdog
    5 hr push ups
    10 scap pull ups
    10 kipping
    10 barbell bench press (tempo slowly down, fast up)

  • Wednesday Warm up Workout

    Warm Up
    Modified Crossover Symmetry Activation
    6-8 toistoa jokaista liikettä 2 sek pidolla joka toiston lopussa.
    Kulmasoutu
    Taaksevienti
    Alasveto
    Pystysoutu + Ulkokierto
    Vipunostot eteen
    Rintaprässi
    Taaksevienti tempauksen vastaanotto asentoon
    then with miniband
    15+15 banded side steps
    15+15 banded monster walk
    10 banded hip bridges
    10+10 single leg hip bridges
    10 banded dynamic squat strech

  • Extra Credit 12-03-2021 Workout

    Banded Pull-throughs: Accumulate max reps in 5:00.
    - Goal: 100+
    +
    - Foam Roll - Adductors x 60s each
    - Rockback Adductor Stretch x 60s each
    - Parasympathetic Breathing x 15 breaths - 3 second exhale + 1 second hold at top + 3 second exhale + 1 second hold

  • 9.3.2020 Deload Workout

    25 min of:

    10 Strict pull ups
    15 GHDSU
    12 SLDL, with KB´s
    5+5 Bulgarin split squat, DB´s

  • Superkids 10-13 v voima Workout

    -3 x 3 lisäpainoleuka

    3 x 1 legless köysi

  • RestDay! Workout

    7:00 Power Clean Technique
    8:00 Basic Endurance CrossFit
    9:00 Mobility

    15:00 Power Clean Technique
    16:00 Basic Endurance CrossFit
    17:00 Mobility
    18:00 Snatch technique
    19:00 Mobility
    20:00 Basic Endurance CrossFit

  • Monday Cool down Workout

    2-3 min light bike/row
    10+10 thread the needle
    10 cat cow exercise strech
    5 russian baby strech

  • Thursday Optional Cardio or Rest Day Workout

    Warm Up
    3 rounds

    1:00 light jog/light run/ mod run
    10 step back lunge + torso rotation
    10 alt leg bodyweight RDL
    5+5 aitojen ylitykset (lonkan availuja)
    5 up downs
    20 mountain climbers
    rest 20-30 sec bwn rounds

    RUN
    4-5 SETS
    1:00 easy -> :30 moderate
    1:00 easy -> :30 mod/fast
    1:00 easy -> :30 fast
    REST/WALK 1.5 MIN BWN SETS
    SO 4 OR 5 TIMES 4.5 MIN RUN WITH 1.5 MIN WALK BWN SETS

    MOBILITY AFTERWARDS
    Choose 2-3 mobility drills for lower and upperbody and spend 2-3 min per / mobility.

  • WOD Workout

    5 rounds

    1:00 max calorie row
    1:00 max lateral bar burpees
    1:00 max backsquats 135/95
    1:00 rest

  • 4/9/21 Workout

    Warm up(10)
    3rds
    10 plyo
    10 single leg deadlift
    10 heels to rear

    ISO/COR(30)
    Complete 6 giant sets of the following:
    6 bicep curls
    12 sit ups
    6 tricep kickbacks
    12 bicycles
    6 reverse flys
    12 alternating sit ups
    6 push ups
    12 russian twist
    6 upright rows or 3 strict pull ups
    Giant set-complete each movement back to back. Rest as needed between sets.

    Finisher
    :30 side plank per side
    1:00 chest opener