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

  • CF Seppä - Team WOD 18.3. Workout

    Work in pairs.
    AMRAP 30
    18 Front squats 70/55
    18 Wall walks
    30 Front squats 60/45
    30 Pull ups
    42 Front squats 50/35
    42 Hspu/push ups
    18 Db snatch
    18 Abmat sit up
    30 Db lunge
    30 Abmat sit up
    42 Db lunge
    43 Wall balls
    18 Burpee box jumps
    18 Calories
    30 Burpee box jump overs
    30 Calories
    42 Deadlift 50/35
    42 Calories

  • 25.8.2021 Workout

    7:30 Basic Endurance CrossFIt
    8:30 Deadlift + Metcon
    9:30 Technique, Kipping Pull Ups
    12:00 Basic Endurance CrossFit
    15:00 Basic Endurance CrossFit
    16:00 Deadlift + Metcon
    17:00 Technique, Kipping Pull Ups
    18:00 Basic Endurance CrossFit
    19:00 Deadlift + Metcon

  • WEEK 1, workout 5 Strength

    STRENGTH

    Squat 5x5
    Benchpress 5x5
    Row 5x5

    12min AMRAP
    Hang power clean x 15 (70kg)
    12 sit ups

  • Monday Warm up Workout

    Warm Up
    3 rounds
    40s easy -> 20s moderate -> 10s fast with ROWER
    3+3 reverse lunge + elbow to floor strech
    3 inch worm with push up
    3 dynamic squat strech
    6 scap pull ups
    3 burpee pull ups

    Workout prep, climb to workout weight with 2 smaller weights on lunges and then test 1 round
    with wod weights.
    3 sets total :
    6 farmers hold lunge walking steps + 2-4 c2b or 1-2 bar mu's

  • Accessories Workout

    3 rounds for quality:
    12 Weighted GHD Back Extensions, pick load
    1min KB Front Rack Wall Sit, pick load

  • Aerobic work + gymnastics + strength + conditioning Strength

    Training weekend

    AM: 45 min
    Aerobic work
    A. 15 min:
    300 m jog
    5 burpee no jump
    10 air squat

    B. 15 min:
    Easy row

    C. 15 min:
    5+5 plate windmill
    5+5 cossack squat
    100 m jog
    3+3 push up to crab ext.

    PM 1: 90 min
    Warm up for 10 min
    1.Gymnastics skills
    - Handstand drills

    2.Gymnastics capacity
    EMOM15:
    1) 8 KHSPU (abmat)
    2) 40 DU
    3) 6 KCTB
    4) 200 m run
    5) rest

    PM2: 80 min
    1.Back squat

    2.Metcon
    A. AMRAP2:
    Max reps BBJO - 23

    B. AMRAP2:
    Max row for calories - 31

    C. AMRAP2:
    Max reps devil's press 2 x 10 kg - 21

  • Main site Friday 220527 Strength

    Back thruster 1-1-1-1-1-1-1 reps

  • Tuesday Warm up Workout

    Warm Up

    Foam Rolling about 10 minutes, get body ready for work!
    Warm up with Air bike
    1:00 easy -> :30 Moderate
    1:00 easy -> :30 Moderate / Fast
    1:00 easy -> :30 Fast

    then 3 sets of
    4 burpee box step overs
    8+8 suitcase deadlifts, increase weight
    then 1 set
    2 burpee box get overs @120cm
    2 sandbag over shoulder

  • Weightlifting Workout

    A:
    Non contact squat snatch + snatch pull
    5x1+2 @60%

    B:
    Non contact snatch pull + power snatch + ohs
    5x1 @heavy technical weight

  • Sunday Funday Workout

    In American culture Sunday is a day of rest.
    Enjoy the day! Do something that you enjoy or adds value to your life.
    The performance triad includes rest.
    Sleep well, Eat well, hydrate. Mentally re-focus for the week ahead.

    Use today to cheer and comment on your peers' logged results for the week!

    You could do one strength session if you need to catch up in your lifting program, but come prepared to work hard on Monday!