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

  • Clean & Jerk Complex Strength

    Clean & Jerk Complex
    4 Sets of
    2x Power Clean + 2x Split Jerk (4x2+2)

  • Every 2:00 for 10 rounds Strength

    1 clean and jerk

    Scaled WOD
    Every 2:00 for 10 rounds:
    2 clean and jerks

  • AMRAP 12 Workout

    AMRAP 12 with good standard and quality
    3-6-9-12-15-….
    Wall Balls
    Toes-to-bar
    Sumo Deadlift High Pulls 50/35kg

  • Day 03 Workout

    3 rounds for quality:

    • 12 KB front rack pause squat
    • 12/12 KB/DB Unilateral single-leg DL (If weight is on the right hand, left foot stays on the ground and vice versa)

    Rest as needed between the rounds

  • Day 41 Workout

    Rest & Recover

  • Back squat Strength

    BS: 3x5 (75/70/85%)
    (Add 5kg)

  • RestDay! Workout

    6:30 Mobility + Core Workout
    7:30 Basic Endurance CrossFit
    8:30 Mobility + Core Workout

    14:30 Pikkasen enemmän
    16:00 Basic Endurance CrossFit
    17:00 Mobility + Core Workout
    18:00 Basic Endurance CrossFit
    19:00 Mobility + Core Workout

    ...Next Deload...

  • 5 x 90 sek töitä/90 sek lepo Workout

    5 x 90s töitä/90s lepo

    8-10 thruster 43/53/30/25kg
    max toistot tuplanaruhyppy

  • Thruster for load Strength

    Light weight:
    3-4 x 5 thruster @up to 40-50% of 1rm clean.

    E2M x 6
    3 thruster, build to heavy but technical Nousevilla painolla raskaaseen, mutta tekniseen sarjaan. Aloita noin 55% of 1rm c&j.

  • Conditioning Workout

    Level 1.
    AMRAP6
    2-4-6-8-10..thruster @42,5/30kg
    2-4-6-8-10.. bar over burpee

    Level 2.

    AMRAP6
    2-4-6-8-10..thruster @35/25kg
    2-4-6-8-10.. bar over burpee

    rpe 4-4.5

    Open tyylinen amrap, jossa ideana kehittää vauhdinjakoa sekä liikekohtaista kapasiteettia.