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

  • Superkids 10-13 v omatoimi Workout

    Harjoittele

    rullaa kyykkyyn (candlestick)
    rullaa pistoolikyykkyyn

    Pistoolikyykkypito - 5 x 10 sek / jalka + 10 jalan nostoa pistoolissa

    WOD
    2 min max toistot naruhyppy tai pingviinihyppy
    1 min lepo
    2 min max toistot 3 mittarimatoa + 3 PEP
    1 min lepo
    2 min max toistot 7 ilmakyykky + polvet rintaan hyppy + 7 linkkari

  • CrossFit Teens omatoimi koti Workout

    Harjoittele pistoolikyykkyjä! Katso videot !!!

    Sitten

    2 min max reps HSPU
    1 min rest
    2 min max reps 5 squat + tuck jump + 5 linkkari
    1 min rest
    2 min max reps 10 sec pistoolikyykky pito vasen jalka + 10 sec pistoolikyykkypito oikea jalka (eli pito vuorojaloin kyykyn pohjassa
    1 min rest
    2 min max reps 10 hollow mini leglift + 10 superman rock

  • Week 2 Day 2 Strength

    Front squat 5 reps at 65%, 5 reps at 75%, then 5X5 at 85%
    Snatch grip shrugs 3X10 at 85%
    Hang snatch from above the knee + snatch* (complex) 2 reps at 60%, 2 reps at 70%, 3X2 at 80%

    A. 3-way DB bicep curl (Zottman, strict, hammer) 3x5 per arm
    B. DB Pendlay rows 3x10
    C. OH tricep extension 3x10

  • Jackie Workout

    1000 m soutua
    50 thrusters 15kg/tanko
    30 rengassoutua
    Aika 9,45

  • “Always Remembered” (Team Version) Workout

    For time :

    Teams of 2:

    2001 Meter Row “Buy-In”
    Directly Into…
    4 rounds:
    9 Rope Climbs
    11 Bear Complexes (155/105) 70/47.5kg
    Directly Into…
    2977 Meter Row “Cash-Out”

  • Fitness Workout

    A.
    Four sets of:
    Push-Press x 6-8 reps
    Rest 60 seconds
    Side Planks x 30 seconds each side
    Rest 60 seconds
    Strict Supinated-Grip Pull-Ups x 5 reps @ 3111
    Rest 60 seconds

    B.
    600 Meter Partnered Farmer’s Carry

    Teams of two must move as much weight as possible 600 meters in a farmer’s carry. Every time the weight touches the ground or partners change roles (from working to resting), each partner must perform 5 burpees upon returning to the gym at the half-way and finish.

  • Mr. Sjoewall Workout

    Row 500 m

    Then 4 rounds:
    12 HSPU
    20 Pull-ups
    12 Clean 3/4 bodyweight
    20 T2B/Ab-mat/GHD

    Then
    Run 2 km
    DU 33 unbroken

  • Box P 22-04-2020 Workout

    CONDITIONING
    For time with a partner:
    10-20-30-40-50
    DB Hang Power Cleans (50, 35)
    20-40-60-80-100
    Double Unders
    10-20-30-40-50
    Calories Bike
    *One person works. Split evenly.
    Then,
    10 Minutes of "Recovery" Work
    - Choose between bike, jog, row, or light sledpull and perform for 10 minutes at a "conversational" pace.
    - Goal: Sustainable pace on the triplet

    *30:00 Time Cap

    EXTRA CREDIT
    1a) Ring Support: 3 x 10-20s. Rest 20s.
    1b) Hollow Rocks: 3 x 30s max reps. Rest 40s.
    - same as last week.

    COOLDOWN
    Foam Roll Lateral Quads x 60s each side.
    Half-Kneeling Biphasic Hip Flexor Stretch x 60s each side.

  • Week 1 Day 1 Strength

    Back squat: 10 reps at 60% of your 1RM, then 3X10 at 70%
    Power clean+push press (complex): 5 reps at 60% of your 1RM, then 3X5 at 70%
    Clean pull from below the knee: 3X5 at 80% of your 1RM
    Bench press: 10 reps at 60% of your 1RM, then 3X10 at 70%

    A. Pistol squats (modify height if necessary) 3X5 per leg
    B. Single-leg reverse hypers 3X15 per leg
    C. Ab wheel rollouts 3X10

  • 27.2.2020 Masters SM Workout

    Eilinen/Lepo