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

  • Family WOD 2 Zercher-kyykky Workout

    Etsi itsellesi sopiva lisäpaino. Esim. joku perheen jäsen.

    Tee sillä löytämästäsi painosta riippuen sopiva kyykkytreeni.

    Esim. joku seuraavita
    -Painava: 5x5 zercher kyykky
    -Painavahko 4 x 10
    -Kevyehkö 3-4 kierrosta 1 min työtä + 1 min lepoa.

    Tarvittaessa "painon" voi ottaa myös niskaan, ikäänkuin takakyykyksi.

    Human Zercher squat ohjevideo alla. Videolla myös farmarikävely ihmispainolla, jota voi myös koikeilla! Kiitos Teemu ja lapset videosta ja sen editoinnista :)

  • 18.8.2020 WOd Workout

    Basic Endurance 45 minutes.
    1200m Run/Ski/Row
    5 Push Up + Down Dog
    :45 Handstand Hold
    20 Straight leg Deadlift with Dumbbells or Kettlebell, light
    1:00 + 1:00 Pigeon pose
    20 Banded Squat, Barbell Overhead position

  • Warmup Workout

    5 Min EMOM of:
    Double Unders 30-50 reps +
    • 3 Round Not For Time of:
    Butterfly C2B Pull Ups 5-7 reps
    Strict Ring Dips 7 reps
    One-Arm KB Overhead Walking Lunge Dx (light weight) 10 reps
    One-Arm KB Overhead Walking Lunge Sx (light weight) 10 reps
    GHD Sit Ups 10 reps

  • Endurance WOD Workout

    For time:
    50-40-30-20-10
    Double unders
    DB snatches 35/25 lb

    50/40 cal ski or 800 m run after each round

  • REST DAY / MOBILITY Workout

    Take a rest! Murph is coming...

  • Front squat Strength

    5 x 3 V.1
    3min lepo sarjojen välissä.

  • 14.2.2020 Workout

    AMRAP 9

    3 Strict HSPU
    6 Pull ups
    9 Box over jumps

  • 01/02/21 Strength

    Bodyweight only strength

    1min on
    1min off
    3 rounds per exercise
    Complete all sets per exercise before moving on to the next.
    Aim to do the first set at a harder scale than usual
    Aim for a big set and then break up as required do not break up to achieve to the most reps in a minute

    1) strict pull ups
    2) strict hspu/box hspu/pike push up
    3) strict chin ups
    4) strict dips
    5) perfect press ups

  • CrossFit Teens omatoimi koti Workout

    1. Etsi leuanvetopaikka, mikä tahansa muu kuin oikea leuanveto tanko!

    Tee siinä 3 x max toistot leuanvetoja / 3 x 5 negatiivinen leuka / max aika roikunta

    1. Tee 3 x max reps tiukka HSPU seinää vasten TAI jalat penkillä

    2. EMOM 15

    *10-15 boxidippi
    *20 sec L-sit pito penkilloä
    *20 + 20 sec kylkilankku

    Loppuun

    5 min AMRAP DU

  • “Man on Fire” Workout

    For Time:
    5 Rounds of “Nate”
    100 Double Unders
    4 Rounds of “Nate”
    100 Double Unders
    3 Rounds of “Nate”
    100 Double Unders
    2 Rounds of “Nate”
    100 Double Unders
    1 Round of “Nate”

    1 Round of “Nate”:
    2 Ring Muscle-ups
    4 Kipping Handstand Push-ups
    8 Kettlebell Swings (70/53)

    Kilos: 32/24