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

  • Asseccory work 2 Workout

    3 Rounds
    10 Turkish get up
    15 DB bench press
    20 GHD hamstrings

    Painot niin että voit mennä hyvällä tekniikalla UB

  • Perjantai 5.8. Workout

    32min emom

    Row 15/12cal tc45s
    Clean and jerk @increasing weight

    Bike/box step up

    Rest

  • SyncCrossFit Workout

    Part A For Time in teams of 4:
    From 0:00 - 15:00
    -200 syncro wall balls with 2 medballs, each team
    members must do 50 wall balls
    (After every 10 syncro wall balls every team members
    complete 5 syncro burbees). Wall balls 9kg/6kg
    Score: Time/Reps

    Part B Lifting score (overall result) in teams of 4:
    From 15:00 - 35:00
    - Lifting complex (1 Power clean + 1 Front Squat + 1 Stoh)
    Team has 2 barbells, 2 team members can lift at same
    time
    Score: Overall weight (each team members best lift)

  • Friday Cool down Workout

    2-3 min light cardio
    1+1 min pigeon pose strech
    1-2 min v-sit strech
    1+1 min tricep streching

  • RestDay! Workout

    Lepoa / huoltoa

  • Juoksuohjelma, viikko 6, Harjoitus C Workout

    Skaalattu:
    -Yhdistelmäharjoitus: 60-90min
    - Yhdistä jalkalenkkiin (30-60min) toinen laji: esim. pyöräily, uinti, ergo, sauvakävely, rullaluistelu tms.
    - Pidä teho matalana eli syke 50-65% maksimista. PPPP.

    Kuntoilija:
    - Yhdistelmäharjoitus: 60-120min
    - Yhdistä juoksulenkkiin (30-90min) toinen laji: esim. pyöräily, uinti, ergo, sauvakävely, rullaluistelu tms
    - Pidä teho matalana eli syke 50-65% maksimista. PPPP.

    Pro:
    - Yhdistelmäharjoitus: 60-120min
    - Yhdistä juoksulenkkiin (30-90min) toinen laji: esim. pyöräily, uinti, ergo, sauvakävely, rullaluistelu tms.
    - Pidä teho matalana eli syke 50-65% maksimista. PPPP.

  • 4/1/21 Workout

    Warm up(10)
    3rds
    20 heel grab
    20 high knees
    20 arm circles

    WRK(20)
    Complete the following for 20:00 minutes
    12 kettlebell/dumbbell swings(choose load)
    12 breakdancers
    12 tricep overhead extensions
    6 squat jumps w/three second descent

    Finisher
    50 bicycles
    1:00 pigeon per side

  • Monday 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 sets
    1:30 cardio machine
    10+10 single leg RDL
    10+10 upright row
    10+10 half kneeling press
    10 scapula Pull ups
    10 kipping movement

    With barbell go 2 times through this:
    3 snatch deadlifts
    3 high hang muscle snatch
    3 bn snatch grip pp
    3 ohs
    3 snatch balance

  • WOD Workout

    EMOM x 24
    Min 1: 12/10 cal bike
    Min 2: 14/12 cal row
    Min 3: 8 devils press 50/35

  • Muscle & Power, YV2 Strength

    Weighted Chinup 10-8-6-4-2 reps