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

  • Back squat Strength

    5x3 (75-90%)

  • Conditioning 26-03-2020 Workout

    4 Rounds:
    15/12 Calorie Bike
    15 Heavy Russian Kettlebell Swings @32/24
    15 DB Thrusters @50/35lbs
    Rest 2:00

    • Goal: Hard efforts
    • UB for ALL movements.

  • Tisdag 29/8 2017 Workout

    Every 90 sec for 12min
    1: Bench Press x5
    2: Strict pull ups x6-8, add weight if possible
    +
    Every 90 sec for 12min:
    1: Feet on box: hold push-up support 10 secs then walk hands in & hold box hstd 10 secs x3
    2: DB rows 8-12/each arm

  • Friday 01/19/18 Workout

    Due to the winter weather advisory and possibility of poor road conditions and to keep safety a priority, the YMCA will be opening at 10:00am so there will be no early morning class (5:15am).

  • Nasty Girls Workout

    "Nasty Girls"

    3 rounds:

    50 Air Squat

    7 MU

    10 Hang Power Clean

  • Training the Basics Workout

    10 shoulder press
    10 front squat
    10 push press
    10 back squat
    10 inverse GHD sit-up
    10 OH squat
    10 bar kips
    10 pull-ups
    10 push-ups

    Focus on technique and build the movement up from an empty barbell. Do not add weight until the technoque is solid.

    Score: barbell weight; also record rubber bands used

  • Accessory wod Workout

    4 sets: 8-10 Sumo stance good mornings @ 2121. Keep the knees soft and only go as far as you can maintaining a neutral spine 5/arm Turkish get-ups. You choose the weight

  • Endurance Workout

    • 10 Interval of:
    Assault Bike 2000 m @ 70-80% MHR
    1’ rest each interval

  • TTP Strength week 3 Strength

    135 min

    Skill: BMU practice for 40 min
    8 BMU

    1.Weightlifting
    A. Snatch – build to a heavy double (2) for the day, aim for 4 to 8 sets @ 80-95%1RM range
    40 - 45 - - 47,5

    B. Snatch – 10 x 1 @ 85-90% of A, go every 45 – 60 seconds.
    40 - 42,5 kg

    2.Strength
    16 minute EMOM
    (1) – Back squat, 3 reps @ 77-81%
    (2) – Back squat, 3 reps @ 77-81% (on the last (8th) set, perform as many repetitions as possible)
    (3) – Strict chin up, AMAP (as many as possible) / 12 8 5 4
    (4) – REST

    3.SPP (Skill)
    A. 18 minute EMOM, alternating
    (1) – Power snatch @ 40 – 60%1RM (moderate load), 7 reps TnG
    22,5 kg
    (2) – Handstand push up (strict or kipping), deficit of choice, 5 to 10 reps
    kipping from ground / 5 5 5 5 5 4
    (3) – Double-unders, 30 to 60 reps / 30

    4.Cool down
    A. Assault bike for 10 minutes at very easy pace
    B. Movement flow

  • CrossFit Tuusulan kisat ! Workout

    Kisat alkaa klo 12:00 ! B there or B square!!!