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

  • Viikovideo 21 Workout

  • Perjantai Wod Workout

    E3MOM 6 (18min)
    Deadlift
    5 – 5 – 5 – 3 – 3 – 3

    Chipper
    20x Bar over burpee
    25x Push up
    30x Deadlift (50/80kg)
    25xPush up
    20x Bar over burpee

    Tc: 15min

  • Extra Credit 01-05-2022 Workout

    Seated DB Wrist Curls: 3 x Max reps. Rest 60s
    +
    - Scorpion Stretch - 60s each
    - Prayer Stretch - 60s
    (Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

  • Superkids 10-13v ja ninjat 14-16 v Taito Strength

    5 x 3 saksityöntö telineestä

  • 02122015 - Metcon Workout

    Tabata - Double Unders

  • 8-16-16 Workout

    Weightlifting:
    3x3 Paused Back Squat

    6 Minute AMRAP:
    Ascending ladder (3/3, 6/6, 9/9, etc) of:
    Front Squats (135/95)
    Chest to Bar Pull-ups

    Crossfit:
    Grace
    30 Clean & Jerks for time (135/95)

    50 Thrusters (95/65)
    every time you put the bar down 200 M Run

    50 Floor Wipers

  • Metabolic - Gymnastic - Weightlifting Workout

    FRAN
    21-15-9
    thrusters @40/25
    pull ups

  • 30.8.2019 Workout

    Leppäilee

  • C. Midline Workout

    3 RFQ

    10 strict t2b
    30 alternating db slides
    100m db overhead carry (50m L + 50m R)

  • SPCOM17092019 Workout

    A

    Warm up mobility 10’ 

    20 rotazioni pvc and lat., 15 spinte and reverse pvc 10, 10 divebomber, 

    3 round 40”wall t-spine, 20 banded pull 

    B

    Strict Press + push Press + push jerk :
    6 + 6 + 6  rest 2'
    5 + 6 + 5
    4 + 5 + 5
    3 + 5 + 4
    2 + 4 + 4
    70 % del massimale di strict Press e tenere per tutte le rep.

    C1

    WEIGHLIFTING 

    6x6 squat jump (50% Jerk) dal rak (focus sullo slancio delle spalle) Rest 90”

    Split jerk dal rak:

    5 rep 55% Rest 90”

    4 rep 65% Rest 90”

    3 rep 75% Rest 90”

    2 rep 85% Rest 90”

    1 rep 95% Rest 90”

    1 rep 105% Rest 90”

    Every 30” x 4’ Clean&jerk 80-85% rm

    C2

    GYMNASTICS 

    5x5 Pull up tenuta 2” in top e 2” in discesa

    Rest 90”

    Immediatamente dopo

    3’ Max rep c2b

    C3

    ENDURANCE 

    Tabata di Bike Rest 2” tabata di Du 

    D

    WOD1

    3 RND
    60" Dmb Front Squats 25KG/15kg
    Rest 30"
    60" C2B
    Rest 30"
    60" DOUBLE DMB Push-Press 22,5/15kg
    Rest 30"
    60" TTB
    Rest 30"
    60" Assault Bike
    Rest 60"

    E

    WOD 2

    AMRAP 15'
    9 HPC (60-50KG/40-35KG)
    6 HSPU (STRICT/KIPPING)
    3 Rope Climb