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 and jerk & CTB Workout

    AMRAP in 12 minutes:
    6 Clean and jerks 60/40kg
    12 CTB pull-ups

  • Toes to bar & Weighted box step-overs Workout

    Metcon (reps)

    AMRAP in 10 minutes of:
    10 Toes to bars
    5 Weighted box step-overs

    M: 24” + 22,5kg DB
    N: 20” + 15kg DB

  • Weightlifting - Snatch Workout

    Metcon (quality)

    EMOM for 12 minutes of:
    2 hang snatches.

    *Choose a moderate weight that moves fast.

    Accessory:

    Banded kettlebell swing, 4-5 x 15-20 - moderate. Rest 60s between sets.

    High box jumps 4-6 sets of 2-3 jumps.
    Rest as needed.

  • Back squats Strength

    Back squat 5 sets of 5+
    AHAFA. Rest 3-4 min betseen sets.

  • OHS Workout Workout

    "Strength (load)

    Build up to a heavy set of 4 OHS in 15 minutes.

    Metcon (reps)

    4 rounds, AMRAP each round.

    In 2:00 minutes:
    200m run + max reps OHS
    Rest 1:00 min between rounds.

    *Use moderate to heavy barbell. "

    "Harjoituksen tarkoitus on kehittää suuntautumiskykyä sekä maksimivoimaa valakyykyissä. Kuntoharjoitus kehittää voimakestävyyttä.

    Tavoite on ensin nousta raskaaseen painoon neljän toiston sarjassa valakyykyssä. Kuntoharjoituksessa tavoite on saada yhteensä niin monta valakyykkyä kuin mahdollista.

    Korosta raskaissa valakyykyissä hyvää tuntumaa sekä hallintaa erityisesti kyykystä ylös tullessa. "

  • WOD Workout

    4 SETS; Rest 1:30 Between Sets
    10 Toes to Bar
    5 Front squat @85/55kg ( from floor)
    10 Toes to Bar
    200m Run / 250m row/ski/500m bike

    Total timecap: 17 mins

  • 14.5.2023 Dumbbell Row Workout

    One Arm Dumbbell Row

    5 x ( 8 + 8 )

    Go Every 3:00

  • ”Graceland” Workout

    5 Rounds x AMRAP 3:
    5 Clean & Jerks 60/40kg
    10 Toes to Bar
    15 Box Jumps

    Rest 1 Minute

  • RestDay! Workout

    6:30 Basic Endurance CrossFit
    7:30 Mobility
    8:30 Snatch ( 3.5.2023 )

    15:00 Snatch ( 3.5.2023
    16:00 Mobility
    17:00 Basic Endurance CrossFit
    18:00 Kipping pull-ups technique
    19:00 Basic Endurance CrossFit

  • Shoulder Press Strength

    5 - 5 - 5 - 5 - 5

    3 rep reserve every set