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

  • Muscle & Power, AV2 Strength

    Bent over barbell row (supinated) 4x10 reps

  • MAYFLY PRO TRACK Workout

    A,
    Bench Press 6-4-2

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

    RPE 8/10

    B,
    For quality:
    3x12 L/12 R Single Arm Dumbbell Rows, pick load
    75 Mini Band Press

    Mini Band Press-
    Accumulate 75 reps in as few of sets as possible.

    C,
    5 rounds for time of:
    10 Hang Power Snatches@52/34kg
    15 Deadlifts
    20 Box Plyo Skiers @60/50cm

    Teams of 2 work in and "I go, you go" fashion till each person has completed 5 full rounds of the triplet.

    Goal: sub 15 mins

    D,
    Complete as many rounds as possible in 10 mins of:
    L Arm Waiters Walk, pick load, 30 secs
    Yoke Carry, pick load, 30m
    R Arm Waiters Walk, pick load, 30 secs
    10 ATYTs, pick load

    Yoke Carries- moderate load

  • 09012016 Workout

    Conditioning

    On an 8-minute running clock, perform 1 minute each of:
    Squats
    Push-ups
    20-inch box jumps
    Pull-ups
    Inverted burpees
    Wall-ball shots, 20-lb. ball
    Burpees
    Double-unders

    Post reps completed for each exercise, and total reps completed to comments.

  • Puttitunti, yläkroppa INT 6 Strength

    A Penkkipunnerrus tangolla (rest-pause tekniikka) x 12 + 8 x 3 sarjaa
    3. viikolla x 14 + 10 x 3 sarjaa. Toistojen välissä 10 sek lepo. Sarjat tehdään uupumukseen asti (vara 1/2 - 1) Toistojen välissä 10 sek lepo ja taas uupumukseen asti. HUOM! varmistajat penkissä!
    B1 Vinopenkki käsipainoilla, neutraali ote x 6 x 3 sarjaa
    B2. Etunojapunnerrus variaatio (kahvat/ renkaat) x 6 x 2 sarjaa
    C Kulmasoutu tangolla x 12 x 2 sarjaa

  • 2.4.22 TEKNIIKKA Workout

    CROSSFIT TOTAL ||

    1 Rep max:
    - Clean
    - Overhead squat
    - (Bench) press

  • Extra Credit 28-07-2021 Workout

    Banded Pulldowns: 3 x 20. Rest 60s.
    +
    - Hip IR Pails/Rails
    - Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

  • FUNCTIONAL 10.8.2022 Workout

    EMOM 30
    1. One arm Devil´s press
    2.DB squat
    3. One arm DB push press
    4. DB OH walking lunge
    5. Rest
    → Choose reps you can hold for 6 rounds

  • Endurance WOD Workout

    40 min ladder:
    1-2-3-4-5… wall walks
    5-10-15-20-25… med ball cleans 9/6 kg
    5-10-15-20-25… box step overs 24/20”
    20-40-60-80-100…double unders

  • EASYWOD 09062020 Workout

    *Hollow, superman, handstand ja lunge tekniikat

    Tabata boxille askellus
    Tabata Hollow + supermanhold
    Tabata handstand hold (box or wall)
    Tabata lunge

  • 23.4.2020 Kevyt viikko Workout

    Peruskunto liikuntaa 60 minuuttia.