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

  • Home Workout Workout

    A.

    5 Rounds for quality;
    30 secs bottom of the push up hold
    30 secs Chin above bar hold. Or KB or DB at 90 degree hold

    B.
    6 Rounds for Time;
    20 DB snatch or 20 KB American swings
    20 Burpees
    20 goblet squats DB or KB

  • Tuesday Warm up Workout

    Warm up
    3 rounds
    1:00 ski (increase pace each round)
    10-15m empty/light weight sledge
    6 barbell press
    5 barbell push press
    4 barbell push jerk
    15 hollow rocks
    then
    climb to working weights and test on round of :
    :20 ski erg at workout pace
    10m sledge at workout weight
    4 push jerk @52.5/35kg

  • "En ore" Workout

    "Encore”

    On the 5:00 x 2 Rounds:
    21 Over-and-Back Dumbbell Hops
    12 Dumbbell Thrusters (50’s/35’s)
    21 Over-and-Back Dumbbell Hops
    9 Dumbbell Clean and Jerks (50’s/35’s)
    21 Over-and-Back Dumbbell Hops
    6 Devils Press (50’s/35’s)

    On the 5:00 x 2 Rounds:
    21 Over-and-Back Dumbbell Hops
    6 Devils Press (50’s/35’s)
    21 Over-and-Back Dumbbell Hops
    9 Dumbbell Clean and Jerks (50’s/35’s)
    21 Over-and-Back Dumbbell Hops
    12 Dumbbell Thrusters (50’s/35’s)

  • AMRAP10 Workout

    AMRAP10
    10 x shuttle run (7,5m)
    20 x DB snatch (22,5/15)
    10 x hand release push up

  • CrossFit Teens omatoimi urheilukenttä 1 Workout

    Lämppä
    Tee 10-15 kierrosta 10 m dynaamista etenemistä ja aina sen jälkeen jotain omavalintaista pumppausta (kyykky, lonkankoukistajien availut, rapupumppaus, punnerrus jne. liikkeet videolla alla.

    Aidat
    5 x 2-3 x aidat väliaskelella
    5 x 2-3 x aidat ilman väliaskelia Jos ei löydy aitoja, voi tehdä mielikuvitus aidat

    Vauhdittomat hypyt
    1 lämppähyppy, 3 suoritusta

    1-jalan vauhditon hyppy 3 + 3 / jalka

    WOD:

    3 rounds

    10-20 tiukka leuanveto tai reversekulmasoutu matalalla tangolla
    400 m takaperinjuoksu

    Jos urheilukentällä ei ole leuanvetopaikkaa, voi tehdä
    10-20 pushups
    400 m takaperinjuoksu

    Lämmittely demovideo

    Aidat ja hypyt demovideo

  • WOD Workout

    Warm-Up:
    10 reps each - side lunges
    10 reps each leg - lateral and forward leg swings
    20 sec. each - standing hamstring/calf stretch
    5 reps each - ankle circles

    Workout:
    2.5 miles

    Accessory Work:
    4 sets
    45 sec. each side planks
    20 leg lifts
    20 sit-ups

    Cool Down:
    400m walk

  • Muscle & Power, YV1 Strength

    Bench press 5 RM, then 3x4 @ same weight

  • Body Armor 6 Workout

    For quality
    3 - 4 rounds
    Man on Fire x 8 (4 x side)
    Wall ball sit up, isometric 20 - 30 sec
    Knee extension, floor position x 8
    V-sit up position, isometric 20 - 30 sec

  • Ti 30.11.2021 penkki: huoltava Workout

    Shoulder disclocation’s 5x10 + 5s venytys

    Lapojen aktivoinnit seinään vasten 3x20

    Penkki 3x20x30%
    -kolme eri otetta: kapea, normi, leveä

    Kulmasoutu 5x20

    Ulkokierrot kumpparilla 4x20
    -2 sarjaa kämmenet alaspäin, 2 sarjaa kämmenet ylöspäin

    Rintalihaksen venytys 3x1min / puoli

  • Conditioning Workout

    Partner wod ( You GO, I GO )
    2 sets of :
    5 mins of
    Max cal row
    1 min rest
    5 mins of:
    Max rep wall ball@9/6kg
    1 mins rest
    5 mins of:
    Max rep Dumbell Hang Snatch @22,5/15kg

    Log your reps and the Goal is to achieve the same or more reps in the second set!