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

  • 10.1.2023 core Workout

    Core 3 rounds

    30s + 30s side plank hold
    5-8 stick abs

  • 15.1.2021 Workout

    6:30 Basic Endurance CrossFit
    7:30 14.1.2021 Snatch
    15:00 14.1.2021 Snatch
    16:00 Basic Endurance CrossFit
    17:00 Mobility
    18:00 14.1.2021 Snatch
    19:00 Basic Endurance CrossFit

  • 22.10.2020 Lepikkä Workout

    Tempaus, kisalähestyminen viimeiseen lämmitely painoon.

    1x2x50%, 1x2x60%, 1x70%, 1 x 75%, 1x80%, 1x85%, 1x90%

    Työntö, kisalähestyminen viimeiseen lämmitely painoon tai alle

    1+1x50%, 1+1x60%, 1+1x70%, 1+1x75%, 1+1x80%, 1+1+85% (1+1x90%)

    Takakyykky

    4 x 3 , nousu työnnön aloituspainoon.

  • Metcon Workout

    • 14 Min AMRAP of:
    Ring Muscle Ups 7/5 reps
    MB Wall Ball (9/6Kg) 50 reps
    Double Unders 100 reps

  • Torstai 24.11.22. Workout

    Rest and Mobility Day

  • Keskiviikon Gymnastics Workout

    Raskas viikko

    Voima

    A1 Leuanveto 3/2/2/1/2 (RPE9)
    A1b Nordic Curl x 2 (RPE8)
    Tauko 3 min

    B1 FG-soutu 4x8 (RPE 8)
    B1b Takareisivaihdot 6 o/v
    Tauko 1-2 min

    C1 Yläpito x 12s
    C2 Kylkikeinunta x 10 o/v
    C3 Rengas etukippi x 10
    C4 Joustohyppy x 24
    C5 Hauiskääntö pallolla max

  • Warmup Workout

    • 5 Min EMOM of:
    Double Unders 30-50 reps +
    • 3 Round Not For Time of:
    Pull Ups 5-7 reps
    Ring Dips 7 reps
    Air Squats 15 reps
    Toes to Bar 7 reps

  • Bootcamp Workout

    Warm up
    400m run or 20 cal bike
    3 rounds
    10 walking lunges
    10 glute bridges

    Monday: back rack lunges
    E2MOM x 6
    10 reps

    Interval row 250m @ PB + 0:15 pace
    Rest 1 mins
    X 10

  • FUNCTIONAL 5.5.2021 Workout

    AMRAP 15
    10 DB/KB snatch (5/ side)
    300m run
    10 DB/KB push press (5/side)

  • Mian WOD Workout

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