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

  • Strict HSPU, sandbags & monostructurals Workout

    E2MOM x12:
    a) 2 set, ~20s rest between:
    (deficit) sHSPU / Negative sHSPU / (deficit) Feet on box HSPU / Pike push-up
    b) Monostructural
    c) 4-6 Sandbag over shoulder
    d) Monostructural

    RPE 7

    Huomioita:
    - sHSPU:ssa käytetään maksimissaan yhtä abmattia. Urheilijat valitsevat itse toistomäärän, joka hieman haastaa. Esimerkiksi 2x 2-5 toistoa.
    - Monostructural pk-hommina, jotta pystyy keskittymään erityisesti sHSPU.

  • Upper body building Workout

    E90s for 4 rounds:
    a) 8-12 bench press
    b) 8-12 (weighted) strict pull up / chin up / assisted chin up (1 set, no breaking)
    c) 8-12 double db Arnold's press
    d) 8-12 double kb gorilla row (1 rep = both arms)
    e) 8-12 landmine twist (1 rep = both sides)

    RPE 7-8

  • 9.12.2022 RestDay! Workout

    6:30 Basic Endurance CrossFit
    7:30 Kipping HSPU + Metcon 8.12.2022
    8:30 Core

    15:00 Basic Endurance CrossFit
    16:00 Kipping HSPU + Metcon 8.12.2022
    17:00 Clean & Jerk Technique
    18:00 Basic Endurance CrossFit
    19:00 Mobility

  • RestDay! Workout

    6:30 Basic Endurance CrossFit
    7:30 Mobility
    8:30 Overhead Squats ( 18.1.2024 )

    15:00 Kipping Pull-Ups & Double Unders Technique
    16:00 Mobility
    17:00 "Sirkus"
    18:00 HandStand Walk Technique
    19:00 Basic Endurance CrossFit

  • 16.10.2024 Mobility Workout

    Upper Body Mobility

  • Pull ups & Bench press (2/7) Strength

    E2MOM x8, alt between a & b (molempia liikkeitä 4 sarjaa):
    a) 6 bench press
    b) 6 assisted / bodyweight / weighted strict chin up (Rx) / strict pull up (Advanced)
    - RIR 0-2 viimeisellä sarjalla (ei failia)

    Merkkaa tähän leukojen tulos

  • Deadlift Strength

    E2.30M x 4

    5 deadlift V.2 (75-80%)

    Tavoite lisätä 2,5-5kg neljän viikon takaiseen treeniin. Paino huomioiden toistoreservi. Dead stop maassa. Prosentti suuntaa antava!

  • Rowing, Sit-ups/plank Workout

    Metcon (quality)

    6 Rounds for quality:
    2 minutes row
    Rest :30s
    2 minutes of sit-ups/plank hold
    Rest :30s

    *Alternate between sit-ups & plank each round. Row at easy to moderate pace.

  • Weightlifting & Mobility Workout

    EMOM for 20 minutes: 1 Snatch.

    Choose a moderate weight that moves well.

  • Day 06.2 Strength

    3x5 Shoulder Press

    • Build up to heavy 5 reps