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

  • 28.9.2021 PK Workout

    Rowing

    2 rnds
    7 min easy pace
    5 min moderate pace
    3 min hard pace

    3rnds

    15 GHDSU
    7 Strict Ring Dips
    10 Elevated Ring Rows
    * rest as needed btw movements

    Bike

    2 rnds
    7 min easy pace
    5 min moderate pace
    3 min hard pace

  • Päivän treeni 22.10 Workout

    AMRAP 30
    15 Kehonpainokyykky
    15 Rengassoutu
    15 Haarahyppy
    15 Punnerrus kuminauhalla
    15 Etuheilautus
    15 Jalkojen nosto

  • Snatch Strength

    Snatch
    10min Time Cap
    Sets of 2
    Build to 85% Max

  • 11.5.2022 Basic Workout

    For time:

    21 Push Press 45/30kg
    15 Wallball 20/14p
    15 Push Press 45/30kg
    12 Wallball 20/14p
    9 Push Press 45/30kg
    9 Wallball 20/14p

  • Main site Tuesday 211116 Strength

    Shoulder press 1-1-1-1-1-1-1-1-1-1 reps

  • PT Group TI 2.4. klo 11 Workout

    LÄMMITTELY
    Liikkuvuus, 60s./liike
    1. Toispolviseisonnassa 3 suuntaa
    2. 90/90 takajalan polven nosto
    3. Liskovenytys polvi ilmassa + kierrot kumpaankin suuntaan
    4. Elephant walk

    LANTIONSEUDUN HALLINTA JA VOIMA
    2 x 6-8 istumasta yhden jalan nousu + polvennosto
    2 x 6-8 istuen hidas jalan nosto kk yli
    2 x 6-8 nelinkontin jalka stepperin päällä lonkan loitonnus

    KIERTOHARJOITUS
    2 x 50s./20s.
    1. Dead bug kp
    2. Pull over kp
    3. Lankussa kp siirto
    4. Pystypunnerrus istuen kp

  • RestDay! Workout

    8:00 Front Squat + Barbell Circuit ( 16.10.2023 )
    9:00 Basic Endurance CrossFit

    16:00 Mobility
    17:00 Basic Endurance CrossFit
    18:00 Front Squat + Barbell Circuit ( 16.10.2023 )

  • WOD 06/12/21 Workout

  • HIGH CAMP: Back Squat 3RM, OTM Strength

    Work with a partner or two.

    During 10 minutes, take turns, every 2nd minute and do your three rep max back squat. You can only decrease weights if you fail. Go all out!

    Record the smallest weight you used for your three reps.

  • Extra Credit 27-03-2022 Workout

    • World's Greatest Stretch x 5 reps each side
    • 2:00 Walk: Nasal Breath for 10 seconds + 2-5 second breath hold for the duration.+