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

  • Endurance Workout

    • 4 Interval of:
    Assault Bike 2000 m @ > 90% MHR
    1:1 rest each interval

  • Run row Workout

    Friday 30th August 2018

    Aerobic capacity
    4 Rounds for Time
    500 meter Row
    400 meter Run
    Rest 3 minutes between rounds

    Score is total time, including rest, to complete all four rounds.

  • 5 RM Power Snatch Strength

    Five rep max power snatch (touch and go).

  • Superkids goes 16.4 Workout

    9 min AMRAP

    30 deadlifts (wallball/ barbell)
    30 wall-ball shots
    30 ropejumps
    30 push ups

  • Muscle & Power, AV1 Strength

    Back squat jumps 4x8 reps

  • Info: Kevyempi viikko Workout

    Tällä viikolla treenit ovat osittain kevyempiä, jolloin ne painottuvat taitoihin ja liikkuvuuteen. Kyse ei kuitenkaan ole välttämättä perinteisestä "kevyestä viikosta", vaan CrossFit Tuusulassa käytössä olevasta ohjelmoinnista jossa viikottainen treenikuorma vaihtuu aaltomaisesti kevyemmästä kohti kovempaa kolmen viikon sykleissä.

    Keventää voi monella eri tavalla. Alla olevasta linkistä aukeaa artikkeli, jossa mm. tietoa siitä miten monella tavalla voi treeniä muokata kevyemmäksi tai rankemmaksi.

    http://breakingmuscle.com/strength-conditioning/deloading-101-what-is-a-deload-and-how-do-you-do-it

  • Workout Workout

    • PARTNER WORKOUT - For Time (30 minute time cap):

    • 27-21-15-9 repetitions of:
    - Burpees
    - DB Reverse Lunges @ 50/35 lbs. (per leg, so 54/42/30/18 total reps)
    - Box Jumps with Step Down @ 24/20 in.
    - DB Squat Cleans @ 50/35 lbs.
    - Burpee Box Jumps @ 24/20 in.
    - DB Thrusters @ 50/35 lbs.

    • Notes - The reps for each movement are total between you and your partner. Scale the weight for DB Lunges, DB Squat Cleans, and DB Thrusters if needed. Split reps between you and your partner and break up your sets as you see fit. Pick numbers that will allow you to stay continually moving with as minimal rest time as possible.

    • Score = Time upon completion of the last round or number of reps that you and your partner completed within the 30 minute time cap.

    HAVE FUN AND ENJOY YOUR SATURDAY!

  • 7/10/20 Workout

    Warm up(10)
    100m run
    10 heel grab
    10 knuckle draggers
    10 squat jumps
    10 body builders
    10 knee grab
    10 side lunge
    100m run
    :30 quad stretch per

    WRK(20)
    On the 5:00 x4
    400m run
    1:00 min plank

    Finisher
    50 flutter kicks
    1:00 quad stretch

  • Viikko 50 Workout

    Viikko 50 (kisoihin valmistava pätkä) (2/3) Jouluviikko on kevennys viikko. Sitten on vielä 1 täys ja siitä seuraava on kisaviikko.

  • Lördag 18/1 2020 Workout

    “Tabata something else”
    Tabata
    Pull ups
    Push ups
    Squats
    Sit-ups
    Score is worst set of every exercise combined.