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

  • 110325 Tiistai Workout

    2 rounds

    5 min AMRAP
    15 wall ball 20/14
    10 knees to elbows

    3min rest

    5 min AMRAP
    60 double under
    20 DB snatch 22,5/15

    3min rest

  • T2b skill + emom Workout

    T2B SKILL: (5-10min)
    toes to box press back
    kip swing
    kipping knee/leg lift
    knees to chest/knees to armpits
    toes to bar

    EMOM12:
    1) 50s row/ski @ easy-moderate pace
    2) 2 set of t2b @ moderate-hard (go every 30s)
    3) 10-15 wallball 20/14lb
    4) 1-2 set of hs walk / 2-5 wall walk / 20-30s hs hold

    -> pidä ergo tarvittaessa palauttavana, jotta voimistelu sujuu

    -> hs walkissa haastava matka

  • Day 01.4 T-test, Left hand Workout

    PRE-PROGRAM TESTING

    For time (timing left and right sides separately):

    Holding 2.5kg plate, palm facing down. Test ends when arm falls below horizontal, or if compensation occurs (arching in back, shoulders rounding/lifting etc.). Test can also be performed without weight.

  • RestDay! Workout

    Tänään tehdään pyörätestit @ CrossFit Siilinjärvi. Jos sinulta jäi testit eilen väliin niin otappa suunnaksi Mäntytie 2.

    7:00 Mobility & Core Workout
    8:00 Basic Endurance CrossFit
    9:00 Snatch Technique

    15:00 Basic Endurance CrossFit
    16:00 Double Unders & HSPU Technique
    17:00 Snatch Technique
    18:00 Double Unders & HSPU Technique
    19:00 Mobility & Core Workout
    20:00 Basic Endurance CrossFit

  • Strength 23-02-2021 Strength

    Box Squat
    5-4-3-2-1+. Rest 2:00
    - Goal: Build to a heavy 1+ (AMRAP) set. Goal of this to perform 1-3 reps with a heavy load, not necessarily a max.
    - Option: 6 x 4 at the same weight, focusing on technique.

  • Isabel and Grace Workout

    For time:
    "Isabel"
    30 Snatches
    "Grace"
    30 Clean + Jerks

    • Rx: 60/42.5kg
    • Goal: Fast singles or Touch n go reps
    • Power variations of lifts allowed.
    • Time cap = 10:00

  • Conditioning 03-11-2020 Workout

    AMRAP 18:00

    400 Meter Row
    30m Double Overhead KB Carry
    15 Double KB Rows

    • RX+: 5/3 x Ring Muscle-ups after each round

  • Strength 08-01-2021 Workout

    Triset!!
    4 rounds; rest 1:00 between each movement
    Push-ups on Kettlebells x submax. 2-3 reps shy of failure
    Elbow Out Landmine Row x 10-12/side
    DB Forearm Plank Rotation x 8/side

  • Conditioning 12-01-2021 Workout

    EMOM x 15:00
    Min 1: 10 Toes to Bar + 5 Burpees
    Min 2: 10 Barbell Rows @60/42.5kg + 20 Russian Twists w. a plate
    Min 3: Rest

    Rx+: 3-5 x Bar Muscle-up instead of T2B

  • Back squat Strength

    Back squat: 4x3