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

  • FUNCTIONAL 12.3.2022 Workout

    AMRAP 15 (with a pair, split reps anyhow)

    30 cal erg
    15 devil´s press
    30 cal erg
    10 wall walk

  • MAYFLY PRO TRACK Workout

    A,
    Snatch 1-1-1-1-1-1-1-1-1-1-1-1-1-1-1

    Use the heaviest weight you can for each set.
    Rest as needed between sets.

    Complete as:
    3 waves of:
    5x 1

    Start at 70-75% 1RM and increase weight each min.

    Reset to 75% 1RM each wave.

    Complete sets every 1 min.

    B,
    "Zeus"
    3 Rounds For Time
    30 Wall Ball Shots @9/6kg
    30 Sumo Deadlift High-Pull @34/25kg
    30 Box Jump @60/50cm
    30 Push Presses @34/25kg
    30 calorie Row
    30 Push-Ups
    10 Back Squats (Bodyweight)
    Goal: sub 30mins

    C,
    Alternating Deadbug: 4 x 20 secs / 10 secs
    R Paloff Press, pick load: 4 x 20 secs / 10 secs
    Hanging Leg Raise: 4 x 20 secs / 10 secs
    L Paloff Press, pick load: 4 x 20 secs / 10 secs
    Alternating Crossbody Muscle Snatch, pick load: 4 x 20 secs / 10 secs

    20 secs of work followed by 10 secs of rest for 4 intervals.
    Score is the total reps performed in all of the intervals.

    Midline

    Alternating Crossbody Muscle Snatch- light to moderate

  • OHS Smolov Week 12 Day 3 Strength

    1 x 3 (75%)
    1 x 4 (90%)
    3 x 4 (95%)

    Percenatage from 1RM

  • Torstai 28.4. Workout

    Treeni
    Strict/kipping hspu
    5x2 v2
    Negat. hspu 3x1

    Hiki:
    Negat. hspu 4x2 / käsilläseisonta pito 3x 15-20s

    Box hpsu 4x10

  • Kompleksi Workout

    *Squat Clean 5x5- *

  • 6/14/21 Workout

    Warm up(10)
    3rds
    10 jax
    10 alt single leg floor touch
    100m run

    WRK(24)
    WRK 3:00 REST 1:00 x6
    9 body builders
    9 v-ups
    9 dumbbell push press
    9 breakdancers
    100m run

    Finisher
    50 russian twist
    1:00 butterfly stretch

  • 1.8.2021 Workout

    9:00 Basic Endurance CrossFit
    10:00 Clean & Jerk Technique ( Heavy lifts)
    11:00 Bar Muscle Up, Technique
    15:00 Clean & Jerk Technique ( Heavy Lifts)
    16:00 Bar Muscle Up, Technique
    17:00 Basic Endurance CrossFit

  • 6/11/21 Workout

    Warm up(10)
    10 pik n grass
    10 high knees
    10 arm circles

    RCVR(30)
    walk, run, jog, row, bicycles

    Finisher
    1:00 plank
    1:00 IT stretch

  • Thursday 27.1.22. Workout

    Active Recovery / Rest Day
    Do some walk like 20-40 minutes and choose couple streches to do right after. Spend for recovery doings like 45-60 minutes. It will be better to practise tomorrow if you do this.
    FOCUS ALSO ENOUGH GOOD FOOD AND GOOD AMOUNT OF SLEEP/REST/RELAXING TODAY.

  • 6/15/21 Workout

    Warm up(10)
    3rds
    10 jax
    10 alt single leg floor touch
    100m run

    WRK(24)
    WRK 6:00 REST 1:00 x3
    12 sumo deadlift + high pull
    ten meter broad jump
    12 hand release push ups
    ten meter run
    24 toe taps
    12 tricep dips or tricep kickbacks

    Finisher
    50 double crunch
    1:00 IT stretch