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

  • Skills & Metcon Strength

    Total 100min
    A. WU 500m row, 3 rounds: 5 front squat 20kg, 5 ring row, 150m run,
    mobility
    B. Strength weighted chin-up 4x3-4
    C. Skillwor: KPU practice for 20min

    D. Metcon
    1. "Run, jump, squat"
    3 rounds for time:
    400m run
    15 box over jumps 20"
    10 front squat 60% 1RM = 37.5kg
    Result: 12.00, 179/191
    Rounds: 4.00, 4.08, 3.52 173/187, 181/187, 184/191

    1. "07102014" 4 sets: in 2 min complete AMRAP of: 350m row, ME DU Rest 2 minutes between sets Your score is the least amount of DU's achieved Result: 35, 169/188 Rounds: 35, 38, 41, 37 171/185, 172/188, 174/188, 172/187 Soudut 1.24, 2.00/500m

    E. Post WO 1000m row, mobility 10min

  • 8.11.2019 CF Workout

    Lepoja

  • Short Interval Workout

    Choose ONE of the following sports

    Swim Repeat :30s on, :30s off until form/pace deteriorates

    Bike Repeat :30s on, :30s off until form/pace deteriorates

    Run Repeat :30s on, :30s off until form/pace deteriorates

    Row Repeat :30s on, :30s off until form/pace deteriorates

  • Fredag 10/1 2020 Workout

    A: E2M for 20min
    1: Practice Hand stand
    Beginner:
    3x wall climb, 10sec lockout each rep
    Intermediate:
    30sec nosee 2 wall toe taps
    Advanced:
    30sec partner assisted free standing hand stand
    2: Build up to 3rm weighted pull up
    Use the time you have left each round to warm up your ohs and kb swing.

    B: Partner wod
    Row 500/400m each partner Wall sit*
    And then
    50 ohs 35/25kg partner hanging
    And then
    50 Kb swing 24/16kg, partner in plank
    And then
    Row 500/400m each partner Wall sit*
    *If Wall sit is broken before the rowing is done 10 Burpee penalty.

  • Olympics & strength Strength

    Total 105min
    A. WU 500m row, 3 rouns: 20 abs & backs, mobility
    B. Olympics
    Barbell WU

    1. Työntö telineeltä up to 1-2 max
      Välissä high box jumps x 3
      Box
      Box + 25kg plate
      Box + 25kg + 10kg plate
      Työnnöt kontrastiharjoitteluna: raskaan painon jälkeen kaksi maksimaalisen nopeaa toistoa kevyemmällä painolla

    2. Punnerrus puolileveä ote, vuorotellen edestä ja niskantakaa
      4x12x15kg

    3. Kolmiopunnerrus 3x12

    4. Dipit penkiltä 3x10

  • 1.1.2020 Workout

    Voimallista, nopeaa ja onnellista uutta vuotta kaikille!

  • Crossfit total Strength

    Deadlift 175kg
    Shoulder press 55 kg
    Squat 160 kg (PB)
    Total 390 kg

  • 31102014 Strength

    Deadlift 333

  • Ensimmäinen rypistys Workout

    200 m run
    15-12-9 Squats, push ups, renkaat * 3
    200 m run
    4;04 ei skaalausta

  • Minuutissa ehtii Workout

    Superkids/ Ninjat

    Niin monta toistoa kuin mahdollista:

    3 x
    1 min varpaat tankoon
    1 min thruster
    1 min käsilläseisontapito

    Ninjat: Lopussa 5 burpeeta / käsilläseisonnasta alastulo