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

  • Mr. Sjoewall Workout

    Row 500 m

    Then 4 rounds:
    12 HSPU
    20 Pull-ups
    12 Clean 3/4 bodyweight
    20 T2B/Ab-mat/GHD

    Then
    Run 2 km
    DU 33 unbroken

  • Muscle & Power, Joker Workout

    1/3 ”Oh no Curtis P” for time:
    33 reps Curtis P’s
    * One “Curtis P” = Power clean + 2 Lunges + Push press

  • Jiyo's 3-Day Workout (DAY 3) Workout

    Day 3: working whole body

    • High knees 20 reps (each left leg = 1 rep)
    • Knee push ups 10 reps
    • Bicycle crunches 20 reps (each left leg = 1 rep)
    • Burpees 5 reps
    • Side plank 30 sec (on each side)
    • Toe touches 30 sec

    [10 sec break in between each exercise]

    Jiyo will repeat this set 2 times, and can take a 1 min break between each set

  • E-Shane's Workout(DAY 2) Workout

    Jumping Squat: 10 rep
    Mt.Climb: 10 rep
    Burpees: 10 rep
    Plank: 20 sec
    Step up: 10 rep
    (Before going to the next workout, take a 20 seconds break)
    E-Shane will do 2 sets

  • Core Workout

    3 Kierrosta:

    1. 20s Vuorikiipeilijä 20s Lepo
    2. 20s Sivulankku kierrolla 20s Lepo
    3. Sivulankku kierrolla 20s Lepo
    4. 20s Selänojennus 20s Lepo

  • 27.2.2020 Masters SM Workout

    Eilinen/Lepo

  • #SLACOM25042020 Workout

    W.UP
    Banded shouldder distraction: 1-2'
    Banded Tricep stretch: 1' per lato
    Banded hamstring pull-down: 1-2' lato

    4 RND
    5 Strict Pull Ups
    10 OHS Empty Bar
    5 Tall Box Jump

    STRENGHT WL
    Warm Up
    Pause Low Hang Position Squat Snatch
    6×3
    POI
    (sotto il ginocchio) Hang Squat Snatch
    6×3 @70% 1 RM

    STRENGHT PL
    Back Squat
    warm-up:
    8 Tempo Pause Squats @40%
    6 Tempo Down Fast Up @60%

    AMRAP 6'
    MAX REP @75% (no tempo)

    WOD
    "COW"
    AMRAP 20'

    7 DL HEAVY
    14 BURPEES FACING
    7 C2B
    14 (7+7) WL DB ONE ARM

    SKILL
    15-18'
    HSW

    CONDITIONING
    EMOM
    OGNI 4' PER 4

    10 CAL ROW/RUN
    10 DB SNATCH
    10 BJO
    10 RING DIP

  • Apuliikkeet Workout

    3 Kierrosta:
    10/10 Yhden käden kahvakuulasoutu
    30s Lepo
    10 Punnerrus
    60s Lepo

  • CrossFit Teens omatoimi painonnosto Workout

    5 x 2 tempausta, korottele 70-90%

    5 x 1 rive riipusta + 2 saksityöntö, 70 -80 %

    Takakyykky 6 x 6, 70 %

    3 x max reps pullups
    3 x max reps ring dips
    3 x max reps strict toes to bars

  • Hspu: Tungt Workout

    Tempo HSPU
    Version 1: 5x5@ 30A1 (kick up)
    Version 2: 5x5@ deficit 50A1(kick up)
    Version 3: 5x5@ 30A1 (kipping eller partner)
    Version 4: 10x2 alt 20x1 strict HSPU
    Använd kudde om ni inte klarar av att hålla emot på nervägen och får ont i nacke/huvud.