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

  • 25.2.2023 Workout

    EILINEN

    tai

    LEPO + OMATOIMI KEHONHUOLTO pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

    tai

    PAINONNOSTAJAN LENKKI 25-30min
    KÄVELY 5 min
    HIDASTA JUOKSUA 5min + REIPASTA JUOKSUA 200m
    KÄVELYÄ 200m + KOVAA JUOKSUA 150m
    KÄVELYÄ 200m + SPURTTI 100m
    KÄVELYÄ 200m + REIPAS SPURTTI 50m
    KÄVELYÄ 200m + KOVA SPURTTI 30m
    KÄVELYÄ 200m + KOVA SPURTTI 30m
    HIDASTA JUOKSUA 5min
    KÄVELY 5 min

  • Gymnastics + weightlifting + conditioning Strength

    105 min
    Warm up for 15 min

    1.BCTB
    - BFLY x 30
    - BCTB x 20

    2.WL
    A. Cleans from the blocks > hang clean
    4x2x85-90 % / "0-0.5 reps in the tank"
    New set every 3 minutes
    - 57.5 60 60 60 kg

    B. Clean pulls
    - Not done

    C. Split jerk
    - Not done

    3.Conditioning
    Barbell cycling efficiency:
    21-15-12-9-6-3
    Thruster 25 kg - 20 kg
    Power snatch 25 kg - 20 kg
    Unbroken sets, rest as needed between sets!
    Total time: 13.27, all sets unbroken

    4.Core and shoulder health
    - Not done

  • Muscle & Power, YV1 Strength

    Push press 3 RM, then 3x3 @ 90 %

  • Conditioning Workout

    Amrap 10 mins
    3-6-9-12….
    Cal row
    Single Kb squat clean

    3 Mins rest

    Amrap 10 mins
    3-6-9-12…
    Cal row
    Target burpee

    3 mins rest

    Amrap 10 mins
    3-6-9-12…
    Cal row
    Atomic sit up

  • EASY: Nancy, revert! Workout

    E3:30 x5:
    5-10 OHS
    100-200m run

    TC: 2min / intervalli

  • Strict pull up Workout

    Max.
    20,9,7

    2min tauot

  • CrossFit Teens omatoimi Muscleup salilla Workout

    3 rounds

    7 x kippi
    7 x hyppy MU
    7 x lantionnosto lattialla
    10 sek pito dipin ala-asennossa
    10 sek pito dipin yläasennossa

    10 min (voi olla myös EMOM) Ring MU
    10 min (voi olla myös EMOM) Bar MU

    3 x
    2-5 tiukka C2B
    2 lisäpainoleuanveto
    2 leveällä otteella leuanveto
    2 L-sit leuanveto

    WOD
    7 rounds
    15 boxjumps
    3 ropeclimbs

  • 06.06.2025 Workout

    C&J

    Clean and jerk waves -

    Wave #1: 3 @70%, 2 @75%, 1@ 80%
    Wave #2: 3@ 80%, 2@ 85%, 1@90%
    Wave #3: 3@ 80-85%, 2@ 90-95%, 1@ 90-100%

    *Rest 1:00-1:30 between sets Rest 2:00 between waves

    Clean Pull

    • 3x1 @110-120% (1s pause below knee) *rest as needed

    Metcon

    6 Rounds W:R 1:1

    • 400m Run
    • 8 Devils press (2x45lbs)
    • 10 T2B

    *lainattu ja modattu Noora Karjalaiselta

    Optional Accessory

    4x For Quality:

    • 15-20 Banded GHD Hip Ext.
    • 30m SB Bearhug Carry
    • 30/30s Copenhagen Plank

    *rest as needed

  • Home workout 190520 Workout

    Death by Shuttle Run

    EMOM Run a 10m Shuttle Run

    Add a 10m Run each minute until you can’t complete it.

    Minute 1 - 10m Run
    Minute 2 -2x10m Run
    Minute 3 -3x10min Run .....

    Do a Good warm up - and don’t forget the cooldown..

  • Bodybuilding for quality Workout

    Reps: 8
    Rounds: 3 - 4
    Tempo: 2020
    Unilateral workout

    1. Dumbbell floor press
    2. Dumbbell bent over row
    3. Dumbbell bicep curl
    4. Sculll crasher