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

  • Three Times Better Workout

    3 rounds
    4 min AMRAP
    21 deadlift
    15 front squat
    9 power clean
    6 shoulder to over head

    Rx 50 kg/ 35 kg

    Rest 2 minute between rounds

  • VKO7 Treeni 2B Workout

    ”The Chief”

    5 x 3 min amrap / 1min rest between sets

    3 power clean 60/42,5kg
    6 push up
    9 air squat

    *Aloita jokainen amrap rinnallevedoista.
    Kirjaa kierrokset ja toistot jokaisesta amrapista erikseen.

  • WOD Workout

    AMRAP 12mins
    10 Toes to Bar
    10 Shoulder to Overhead (60/42.5kg)
    Row 250m

    21/18 Calorie Assault Bike or Ski Erg in place of Run
    GOAL : 3+rounds

  • Monday Cool down Workout

    2-3 min light cardio
    1-2min glutes smash with roller (each side)
    1+1 min quad "sides" smash with roller
    1+1 min piriformis strech
    1+1 min quad strech

  • Box P 23-05-2020 Workout

    AMRAP 30:00
    4 stations of:
    30m Sledpush
    30m Farmer Carry
    30m Stone Carry or Heavy Sandbag or DBall Carry
    30m Overhead KB Carry
    *Rest as needed between stations

  • Extra Credit 15-11-2019 Workout

    • Global Foam Roll Lats x 60s each
    • Half-Kneeling Biphasic Pec Stretch x 60s each
    • Parasympathetic Breathing x 15-20 breaths - 3 seconds inhale + hold 1 second + 3 second exhale

  • CrossFit Teens omatoimi MUSCLEUP salilla Workout

    3 rounds

    5 Ring Kip
    5 jumping MU
    5 hollow to turnover

    10 min EMOM
    1 RING MU

    3 x max reps ring dip / 3 x 3 negative ring dip

    Pystypunnerrus 5 x 5

    WOD
    "DT" with row

    5 rounds
    15 cal row
    12 mave + 9 hang power clean + 6 jerk, + 16 v RX 48 kg, + 14v RX 35 kg

  • Active Recovery Workout

    Primary
    Swim 500 Meters at easy pace
    20 Min mobility work with resistance band and foam ruler

    Alternate to Swim
    20-25 Min Bike or Jog at a moderate to easy pace & 20 min mobility work with resistance band and foam roller

    OR

    Yoga 40 Minutes

  • Painonnosto, marraskuu, työntö Workout

    Aktivaatiot
    Tall jerk x 3 x 4 sarjaa, A. ja B. kaksi kertaa
    A1. Hidas pystypunnerrus x 4 (8020)
    A2. Vauhtipunnerrus päkiöille pysähdys x 4

    Liikkeet
    B1. Raaka rinnalle veto + raaka työntö 2 + 1 x 3 - 4 sarjaa (vara 1 - 2)
    B2. Rinnalle veto + ylöstyöntö saksiin 1 + 2 x 3 - 4 sarjaa (vara 1 - 2)
    C. Etukyykky pyramidi 3, 2, 1 2, 3 (vara 1 - 2)

  • MAYFLY PRO TRACK Workout

    A,
    Complete as many rounds as possible in 15 mins of:
    3x 3 Burpee Pull-ups + 9 Air Squats
    18/15 Bike Calories

    Goal: 6+ rounds

    B,
    5 rounds for quality of:
    Sled Push, pick load, 15m
    10 Hip Thrusts, pick load
    Rest 1:30

    Loading on sled and bar for hip thrusts should be challenging for unbroken.