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

  • 7 min AMRAP Workout

    7 min amrap of
    10 push press 30/20 kg
    3 ring/bar muscle up
    * add weight every round 10/5 kg

    Scaling:
    - kilot: voit tehdä 10/5 kilon sijaan korotukset 5/2.5 kg
    - muscle up > jumping muscle up >strict chest to bar > strict pull ups

    Ideana et voimisteluliike on haastava. Mikäli skaalaat stricteihin leukoihin niin voit tarviattaessa lisätä toistoja 1-3 kpl

  • Snatch Workout

    00:00-08:00
    Power snatch + overhead squat
    AHAP - no fails

    08:00-16:00
    Snatch pull + squat snatch
    AHAP - no fails

  • 110423 Tiistai A Strength

    Maastavetoprogressio VK 3/5

    Deadlift 1x20 / 2x10
    2,5-5kg more than last week (50-60%1RM)

    5 viikon maveprogressio, jonka tavoitteena kasvattaa voimakestävyyttä.
    Sarjapaino kasvaa joka viikko hieman ja yhden viikon kaikissa sarjoissa pidetään sama paino (20/10/10 reps).

  • WOD Workout

    RX
    AMRAP x 12 MINUTES
    1 Burpee Ring/Bar Muscle-Up*
    10 Wall Balls @9/6kg
    100m Run

    SCALED
    AMRAP x 12 MINUTES
    1 Burpee Pull-Ups*
    10 Wall Balls@6/4kg
    100m Run
    *Increase Reps by 1 each round.
    - RPE 8

    OPTIONAL COOL DOWN
    2-3 SETS FOR QUALITY
    10 Med. Ball Glute Bridge-Ups
    10 Alt. Groiners w/Twist
    1:00/1:00 Couch Stretch
    -Rest as Needed b/t Sets-

  • “Cinderella” Workout

    AMRAP 15:
    5 Handstand Push-ups
    10 Toes to Bar
    15 Wallballs 9/6kg

  • 28.3.2023 Biceps are most importantest Workout

    AMRAP 9

    25 Biceps Curls Barbell 20/15 ( Back on Wall )
    10 Shuttle Run ( 10m )
    13 Plyometric Push-ups

  • ”Melkei Retsi” Workout

    ”Melkei Retsi”

    30 raaka rinnalleveto
    30 rinta tankoon/leuanveto
    30 työntö

    Aikaraja 10min

  • Deadlift Strength

    Deadlift for load:
    #1: 10 reps

  • 270223 Maanantai B Workout

    For time 10!
    DB hang power snatch 22,5/15
    DB overhead reverse lunge

    Workout flow: 10+10, 9+9...1+1
    Lunges can be also done without DB

  • RestDay! Workout

    7:00 Basic Endurance CrossFit
    8:00 Core
    9:00 Mobility

    12:00 Core

    16:00 Handstand Walk Technique + Metcon
    17:00 Squat Clean Technique
    18:00 Mobility
    19:00 Basic Endurance CrossFit