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

  • 24.3.2020 Home Workout Workout

    EMOM 21

    1 minute : 16 jumpping lunge
    2 minute : 20 mountain climbers
    3 minute : 30 sec. Hollow hold

  • 24.5.2020 Workout

    Row 7 minutes, easy pace.

  • Snatch triples Strength

    Squat Snatch triples

    7 sets 3 reps

    squat snatch rakentele ylöspäin, ei TNG vaan uusi lähtö jokaiseen. Painot korkeintaan ~77,5% 1RM

    rest 1:30 between

  • Karantreeni "Fight Gone Bad" Workout

    3 Rounds For Total Reps in 17 minutes
    1 minute Wall Ball Shots (20/14 lb)
    1 minute Sumo Deadlift High-Pulls (75/55 lb)
    1 minute Box Jumps (20 in)
    1 minute Push Press (75/55 lb)
    1 minute Row (calories)
    1 minute Rest

  • On the Run Workout

    4 Rounds for time
    400m Run
    15 KB swings 24/16kg
    500m Row

    Time Cap 25 Mins

  • Metcon Workout

    2-3 sets
    5 min amrap
    10 single arm KB/DB thrusters (right) @15/22,5kg or 16/24kg
    35 double unders
    10 single arm KB/DB thrusters (left)
    35 double unders
    rest 2 min and repeat

    Lisäksi Kotitreenissä näkyy Accessory Work jonka voit halutessasi tehdä myös tähän Metconin perään!

  • Rage against the machines Workout

    Interval Workout.
    2 mins on : 1 Min off (10 Total intervals 30 Mins)
    Switching between A & B

    A.
    Bike 20 CAL/15
    AMRAP wall balls

    B.
    Row 20/15 Cals
    AMRAP power snatch 40/30kg

    Score is total reps on the amraps, don't count the ergs. Try to stay consistent and hit the same numbers +/- 2 on the AMRAPS.

  • Juoksua ja kyykkyjä Workout

    Juoksu:
    Mäkijuoksua, n. 75% max.
    8-10 kert, kävely /kevyt hölkkä palautus

    Kyykky:
    4 rnd
    Askelkyykky etuperin 20 + 20
    Askelkyykky takaperin 20 + 20
    Tasajalkaloikka 12
    Vuoroloikka 6 + 6
    Yhden jalan kinkka 6 + 6
    Luisteluloikka 6 + 6

  • Blocked from Takomo Day 16 Workout

    Warm-up:
    3 rds
    20 jumping jacks
    10 hip thrusts
    kossack squats 10 reps (5/5)
    20 sec straight arm plank

    then:

    Accumulate 2,5 min OHS hold at the bottom
    -esim 30 sekan pätkissä

    A.) Strength:
    Tempo pause goblet squats
    5x 8 reps
    (3 sec tempo down,3 sec pause at the bottom, 3 sec tempo up)
    Directly to 8 single leg hip thrusts/side
    rest 1 min between

    B.) "CrossFit fundraiser workout #1"
    10-min. AMRAP:
    10 airsquats
    9 dumbbell snatches, right arm
    10 push-ups
    9 dumbbell snatches, left arm

    -mikäli ei ole käsipainoa tai kahvakuulaa niin tehdään aina 9 obstacle ground to overhead

    C.)
    Tabata side plank alternating sides
    20 sec on, 10 off x 8

    -20 sekkaa oikea, 20 sekkaa vasen, 10 sekkaa lepo välissä. Molempia puolia siis 4 x 20 sec.

  • Partner chipper Workout

    In Teams of 2 work through the following; YGIG
    100 Cal Row
    100 Snatches dB snatches
    100 KB swings American 24/16KG
    100 Goblet squats (kb)
    100 burpee box jumps