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

  • VOIMA/TEKNIIKKA Workout

    Strength Conditioning
    20 Thrusters (60/40#)
    Rest 3 Min
    15 Thrusters (70/50#)
    Rest 3 Min
    9 Thrusters (80/60#)

  • HERO WOD Workout

    8 RFT:
    13 Deadlift (85/55)
    17 Wallball
    400m Run

    Saman Hero WOD – BACKGROUND
    CrossFit has a tradition of honoring fallen heroes who have died while saving others. This workout will be done to honor retired Thai Navy SEAL and Petty Office First Class Saman Kunan.

    Khun Saman died while diving through a flooded cave (Tham Luang) supplying air tanks to a group of 12 young students and their coach who were trapped 3.2 kilometers into the flooded cave. He successfully delivered the tanks, but died on the return dive on July 6.

    Khun Saman was 38 years old, and volunteered for the mission to rescue the boys. The rescue involved dozens of people from many different countries, with a very dangerous and complex rescue into a flooded cave with extremely narrow passages.

    All of the children and their coach were successfully rescued.

  • Bootcamp-treeni 66 Workout

    kahdessa joukkueessa:

    3 kierrosta:

    400 m kottikärryn työntö (kärryssä painoa 10 kg x joukkueen jäsenmäärä kg) - koko joukkue voi olla työntämässä
    30 burpeeta x joukkueen jäsenmäärä

  • Day 2 Strength Building Strength

    5 R each exercise

    5 reps @ 50% your 10RM
    5 reps @ 75% your 10 RM

    Sumo Deadlifts SUPERSET
    10 x Body Row

    Bench Press SUPERSET
    10 x Dips

    Front Squats SUPERSET
    10 x Gymnastics Leg Curls

  • Running Workout

    At 8AM:

    30min warm up jog + different running drills and foot work such as accerelations, step rhythm and jumps.

    Warm up well!

    Then

    •10x30m running sprints. 3-4minute rest btw. Full focus, full effort.

  • Warmup Workout

    • 5 Min EMOM of:
    Double Unders 30-50 reps +
    • 3 Round Not For Time of:
    Strict C2B Pull Ups + Strict Pull Ups 2-3 x (1+2) reps
    Strict Handstand Push Ups 5-7 reps
    One-Arm DB Walking Lunge Dx (light weight) 10 reps
    One-Arm DB Walking Lunge Sx (light weight) 10 reps
    Sit Ups 20 reps

  • Endurance Workout

    • 30 Min of:
    Row 500 m @ 60% MHR
    Assault Bike 1000 m @ 60% MHR
    Row 500 m @ 70% MHR
    Assault Bike 1000 m @ 70% MHR
    Row 500 m @ 80% MHR
    Assault Bike 1000 m @ 80% MHR

  • 2.6.2019 Workout

    Leppäillään.

  • 4.12.2018 Strength

    Back Squat

    5-4-3-2 (SO 2:00)
    4-3-2-1 (SO 3:00)

    Use heavy weight every set. Lift by feel if its good day try new one rep PR.

  • Open gym Workout

    Open gym 12-1:00