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

  • 10.3.22 Workout

    FOR QUALITY

    30min laatuun keskittyen:

    10 pike- abs
    10+10m kb front rack/oh walk
    1min moderate pace row
    1-2 bar muscle up/4 jumping bar muscle up

    Viimeaikoina ollut suhteellisen kovatehoisia metconeita, joten otetaan väliin rauhallisempi setti laatuun keskittyen 😊

  • Keskiviikko 8.6. Strength

    5x 2 Hang power snatch + 2 Power snatch 50-60%

  • Skill Practice Workout

    10 Minutes of Pulling Skill Practice

    OPTIONS
    * Ring Muscle-ups
    * Strict Ring Muscle-ups
    * Bar Muscle-ups
    * Strict Bar Muscle-ups
    * Pegboard
    * Strict Pegboard
    * Rope Climbs (With Legs)
    * Butterfly Pull-ups
    * Butterfly Chest to Bar Pull-ups

  • Extra Credit 10-07-2023 Workout

    2-3 SETS FOR QUALITY
    10 SLOW Arm Haulers
    5 Kang Squats
    1:00 Thoracic Spine Foam Roll

  • WOD, METCON Workout

    CrossFit open 23.2A - 23.2B

    23.2A
    Complete as many reps as possible in 15' minutes of:

    Treenaaja ________________________________________ Kuntoilija

    5 burpee pull-ups _________________________________ 5 Target burpees (Ring touch)
    10 shuttle runs (1 rep = 25 ft out/25 ft back) _____ 10 shuttle runs (1 rep = 25 ft out/25 ft back)
    Add 5 burpee pull-ups after each round. ________ Add 5 Target burpees after each round.

    23.2B: _______________________________________________ 23.2B:
    Immediately following 23.2A _____________________ Immediately following 23.2A

    Athletes will have 5' minutes to establish: ______ Athletes will have 5' minutes to establish:

    1-rep-max Thruster (from the floor) _______________ 1-rep-max Thruster (from the floor)

  • BEATRIX KIDDO-BLACK MAMBA Workout

  • Main site Friday 211112 Workout

    Every 4 minutes for 7 rounds

    200-m sprint

  • 13.1.2022 UlkoWod Workout

    Basic Endurance 50 minutes.

    Run 1200m
    15 + 15 Overhead Lunge Steps /w Dumbbell
    0:30 Side Plank / Each
    10 Dumbbell Push Press
    15 Ring Row
    1:00 Plank

  • PT Group TI 16.1. klo 17.30 & 18.30 Workout

    LÄMMITTELY
    Teema: Hartiarengas

    Hallinta/voima
    1. Ylivienti kuminauhalla
    2. Käsipainolla pyörittelyt
    3. Tarjoilijakävely
    4. Aukikierto kuminauhalla
    5. Uimari - palasista rakenneltuna

    Liikkuvuus
    1. Kylkimakuulla kädet niskan takana - kyynerpään avaus
    2. Kierrot ja avaukset seinällä
    3. Rullan työntö ylös seinällä
    4. Rullan päällä rangan ojennus (paino käsissä)

    AMRAP 10 min
    Yritä löytää tarpeeksi haastava paino, mutta jolla jaksat tehdä
    x 2/puoli - turkkilainen ylösnousu
    x 5/puoli - toispolviseisonnassa pallof punnerrus kp/kk
    x 5/puoli thruster paino toisessa kädessä

  • 7.2.2023 EMOM12 Workout

    1. Row/Bike max calories
    2. 20-30s wall walk hold
    3. 12 straight leg sit ups
    4. Row/Bike max calories