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

  • Extra Credit 05-05-2023 Workout

    OPTIONAL COOL DOWN
    2-3 SETS FOR QUALITY
    3 Jefferson Curls at Bodyweight
    6 Alt. Wrist Circles
    3/3 SLOW Moose Antlers
    1:00 Rebound Pose
    Rest as Needed b/t Sets

  • PT Group TI 6.2. KLO 17.30 & 18.30 Workout

    LÄMMITTELY
    Teema: lantio
    2 kierros, 60s. liike
    - kyyhkyskierto
    - liskokierrot oik. ja vas.
    - boksilla tuettuna sisäkierrot
    - boksilla lonkankoukistajan venytys oik. ja vas.
    - seinällä polven nosto + kierto
    - seinäkyykky
    - syväkyykyssä käden avaukset

    KEHONPAINO CIRCUIT
    3-4 kierrosta - 45s./20s.
    1. AKK - lankkussa olkapääkosketukset
    2. Rengassoutu
    3. Kissa - rapu
    4. Kylkilankku (+simpukka) oik.
    5. Kylkilankku (+simpukka) vas.

  • 7.11.2024 Workout

    MAURI LAAKSONEN & PEKKA HEISKANEN

    --

    the warm-ups are the same as in the gym program!

    SNATCH SHOULDER PRESS + PUSH PRESS + OHS
    3-4x [3+3+3]@light barbell / stick, rest btw sets 2min

    HIP MUSCLE SNATCH + OHS
    3-4x [3+3]@light barbell / stick, rest btw sets 2min

    TALL SNATCH + OHS
    3-4x [3+3]@barbell, rest btw sets 2min

    POWER SNATCH from POWER POSITION
    3-4x 2-3@barbell-light weight, rest btw sets 2min

    BLOCK BACK SQUAT 90°
    3@50%, 3@60%, 3@65%, 2-3x3@70%, rest btw sets 3min
    BW 100% = 1RM BS

    RDL *sn-grip, use straps
    5x5@moderate weight, rest btw sets 2min

    SUPERSET: quality

    3 rounds: NO SHOES

    30s ELBOW PLANK with WEIGHT *kuorma alaselän päällä
    10+10x SIDE BEND *kb

    Rest as needed

  • Functional training 22.3. Workout

    Work in pairs
    AMRAP 8
    2-4-6-8...
    KBS
    DB Snatch
    Goblet squat
    -2 min. rest-
    AMRAP 8
    5-10-15-20...
    Cal erg
    Burpee box jumps

  • ” Bulger” varaosalla kasassa versio Workout

    10 rounds for time of:
    150-meter run
    10 kumppari leuat
    7 front squats /Zercher squats @ 60/42.5kg
    7 seated db press tough
    TC 29 min

  • Extra Credit 24-05-2023 Workout

    OPTIONAL COOL DOWN
    EMOM x 9 MINUTES
    MIN 1 - :45 Up Dog to Down Dog
    MIN 2 - :25/:25 Figure 4 Stretch or Half Pigeon
    MIN 3 - :45 Child's Pose

    • Erg Triathlon is coming up Saturday! It's a fun, fast, challenge! Get involved by speaking to us or contacting Ben! Go with a partner or fly solo!

  • Crossfit open 21.1 Workout

    For time:

    1 wall walk
    10 double-unders
    3 wall walks
    30 double-unders
    6 wall walks
    60 double-unders
    9 wall walks
    90 double-unders
    15 wall walks
    150 double-unders
    21 wall walks
    210 double-unders

    Time cap: 15 min.

    https://games.crossfit.com/workouts/open/2021?division=2

  • 24.1.2023 5 Rounds for time ( Deload Cycle ) Workout

    5 RFT

    9 Pull Ups
    10m Dumbbell Walking Lunge 2 x 15kg / 2 x 10kg
    60 Double Unders
    10m Dumbbell Walking Lunge 2 x 15kg / 2 x 10kg

  • Main site Monday 240812 Workout

    For total reps

    • On a 2-minute clock
      • 20/25-calorie Echo bike
      • Max deadlifts in the remaining time
    • Rest 4 minutes between rounds

    ♀ 205 lb
    ♂ 275 lb

  • Weighted pull-ups 4x4 Strength

    4sets of
    4 weigted pullups.