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

  • WOD Workout

    Do it again Friday 2019.07.05
    AMRAP 15'
    2 Ring MU/Low Ring Transition
    4 HSPU
    7 KB Swings @32/24kg

  • 10/22/20 Workout

    Warm up(10)
    3rds
    20 jax
    10 single leg dl
    20 heels to rear
    10 reverse lunge

    WRK(18)
    200m run
    8 push ups
    8 kettlebell figure eight hold
    8 sit ups

    Finisher
    50 bicycles
    1:00 pigeon stretch

  • Optional accessory Workout

    Optional Accessory
    STRENGTH

    3x10-20 Landmine Twist video

    RPE 3+ to 4

  • 24.3.2020 Sali Workout

    Eilinen/

    Alakerran CF ohjelmointi

  • Metcon Workout

    • 20 Min AMRAP of:
    Row 500/400 m
    Bar Muscle Ups 10/7 reps
    Pistol Squats 20 reps
    Handstand Walk 15 m o Handstand Push Ups 10 reps

  • 12.3.2020 Masters SM Workout

    Eilinen/
    Lepo

  • Family WOD 2. Viestit Workout

    1. Rapumunaviesti WC - paperirullalla:

    Kahden hengen joukkueissa

    5-10 x 10 m rapukävely, WC paperirulla vatsan päällä

    Lepää 3 min

    1. Leijonakävelyviesti

    3x10m WC paperirulla selän päällä

    Osassa 1. molemmat pareista tekee 5-10 x 10m ja osassa 2 molemmat tekevät 3 x 10 m matkan. Treeni tehdään viestinä ja viestikapulana voi olla esim. vessapaperirulla kun sitä nyt varmasti talosta löytyy.

    Matka kannattaa jakaa 2 x 5 m edestakaiseen matkaan.

  • CrossFit Rush Workout

    21-15-9 reps for time:
    Double Dumbell Snatch@15/10kg
    Burpee Box Jump over@60/50cm

    Rest 5-10 mins

    EMOM 18':
    a) Assult bike or Row
    b) Double Under
    c) Rest

  • Ninjat 14-16v Voima Strength

    Lisäpainoleuanveto

    3 x 5

  • Cardio rings squat Workout

    Amrap 30
    10 cal cardio
    10 t2rings
    3 squat cleans 60

    Cardio is switched between run, row, bike and ski