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

  • 25.1.2020 Workout

    For time:
    21 Front Squat 55/35kg
    Row 500/450m
    15 Push Jerk 55/35kg
    Row 500/450m
    9 Thruster 55/35kg
    Row 500/450m

  • CrossFit Teens omatoimi MUSCLEUP salilla Workout

    3 rounds

    5 Ring Kip
    5 jumping MU
    5 hollow to turnover

    10 min EMOM
    1 RING MU

    3 x max reps ring dip / 3 x 3 negative ring dip

    Pystypunnerrus 5 x 5

    WOD
    "DT" with row

    5 rounds
    15 cal row
    12 mave + 9 hang power clean + 6 jerk, + 16 v RX 48 kg, + 14v RX 35 kg

  • HOME WORKOUT 260520 #3 Workout

    BOULDER SHOULDERS

    3x15 Front raise
    3x15 Lateral raise
    3x15 Upright row
    After each set 15 Hollow rocks, then rest for 1min.

    Käytä jotain painona...lastaa vaikka reppuun tai muovikassiin jotain. Painoa ei tarvitse olla paljoa!

  • 6.10.2020 WOD Workout

    OPEN Workout 12.3

    MEN - includes Masters Men up to 54 years old
    Complete as many rounds and reps as possible in 18 minutes of:
    15 Box jumps, 24" box
    52,5kg Push press, 12 reps
    9 Toes-to-bar

    WOMEN - includes Masters Women up to 54 years old
    Complete as many rounds and reps as possible in 18 minutes of:
    15 Box jumps, 20" box
    35kg Push press, 12 reps
    9 Toes-to-bar

  • Home workout 220520 Workout

    5 Rounds of
    Run 400m
    12 Pullups (Table Pullups)
    12 Pushups

  • Måndag 15/3 2021 Workout

    2 Rounds
    3min amrap
    7 Power snatch 40/30
    14 squats
    3min rest
    3min amrap
    7 TTB
    7 box jump overs
    3min rest

  • Grunt Strength

    AMRAP 12
    1-2-3-4...
    DB BP @2x22,5/15kg (suppose to be heavy!)
    KB DL @2x32/24kg
    T2B

    Team Of 2
    3 rounds of
    E2MOM
    0-2: Burpee over the box@110cm w Dball @40kg
    2-4: Sled pull
    4-6: Dbl KB sqt @2x32/24kg (suppose to be heavy!)
    6-8: Man Maker @2x22,5/15kg (suppose to be heavy!)

  • JANHIIT Workout

    Warm up 5s (5 reps of each)
    Lungs, open door / close door, push ups, Butt Kicks, Mountain climber
    Plank it pike it 5 for a 5 count on the plank and 5 count on the pike.
    Attainium 1, Attainium 2.....

    *JANHITT 7 min 1 min each movement
    *
    - Jack + Press overhead with ball. RX 4lb modified Volleyball
    - Frogger RX 4lb modified with ball RX 4lb modified Volleyball
    - Plank Cross Body roll. with ball RX 4lb modified Volleyball
    - Mountain Climbers with ball RX 4lb modified Volleyball
    - Alternating Lung Twist with ball. RX 4lb modified Volleyball
    - Standing Toe touches with ball RX 4lb modified Volleyball
    - Triceps push ups with ball RX 4lb modified Volleyball

    30 sec rest
    **
    SAQ 1 min each**

    Ladder 1
    - 2 feet in each > 1 foot in each > 2 in 2 out hop scotch > VB Stop and Balance (Repeat)
    - Lateral stepping
    - Fall and sprint 15 feet
    - Distance Hopping
    - Wack a mole

    Buy out 5 four step approaches with swing. (Adjust direction of first step)

  • Gimnasztika Workout

    Kötélmászás
    Bemelegítés: classic gimnasztika
    + core + 1' jumping jack 30" sit up 3x

    1. kez mozdulatok - kar ersőítése (függésben)
    2. Lábkulcs technikája - és gyakorlása könnyített helyzetben + húzással
    3. alátámasztással mászás - ereszkedés
    4. függések tartása
    5. try to win MÁSZÁS ! haladók fejjel lefelé

    WOD: szánhuzás, lábkulccsal húzodás, függeszkedés team of 3 or 2

  • WOD Workout

    For time
    1000m Row
    100 Push Press @35/25kg

    PP light weight, big sets
    Timecap: 12mins