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

  • RestDay! Workout

    7:00 Basic Endurance CrossFit
    8:00 Back Squat + Metcon ( 6.10.2023 )

    12:00 Core

    15:00 Basic Endurance CrossFit
    16:00 Core
    17:00 Mobility
    18:00 Back Squat + Metcon ( 6.10.2023 )
    19:00 Basic Endurance CrossFit

  • Deadlift Strength

    Deadlift (Go every 2nd minute)
    2x3 @70%
    5x3 @80%

  • WOD -liiga Laji 4 B: Paljonko nousee rinnalle? Strength

    11:00 - 15:00

    Etsikää kummankin kisaajan päivän rinnallevedon ykkösmaksimi (1 RM)

    Aikaraja 4 min

    Tulos on kummankin kisaajan paras tulos kiloissa laskettuna yhteen.

  • Pause Back Squat Strength

    Pause Back Squat 6x2 @75%+

  • 030723 Maanantai A Strength

    Deadlift progression VK 2/3
    8-6-4-4 @65-80%

  • 17.9.2023 WodLiiga AMRAP Workout

    “GripMaster8000”

    AMRAP 8

    Toinen saa edetä amrapissa, kun toinen kannattelee tankoa maastavedon yläasennossa.

    8 Alternating DB snatch
    8 DB box step overs

    RX: 15/22.5 kg | 50/60 cm box | 50/70 kg barbell
    Scaled: 10/15 kg | 50/60 cm box | 35/50 kg barbell

    Rooleja saa vaihtaa täyden kierroksen jälkeen, mutta vaihtaminen ei ole pakollista.

    Ikäryhmät:

    Masters 50–59, 60+:
    RX: 10/15 kg | 50/60 cm box | 35/50 kg barbell
    Scaled: 5/10 kg | 50/60 cm box, box jump over → box step over | 25/35 kg barbell

    08:00–09:00 Rest

  • Strict Lynne Workout

    Metcon (reps)

    ”Strict Lynne”
    5 rounds for max reps of:
    BW Bench/floor press
    Strict pull-ups

    Rest 3 minutes between rounds

    Finisher:
    2 x 100 Tricep band push-downs. Light band.
    Rest as needed between sets.

  • Sprint workout Workout

    For time:

    30 Pull-ups
    20 CTB pull-ups
    10 Box jumps 40/30”

    Timecap: 5 minutes

    Accessory:

    Spend 10-20 minutes stretching/flossing glutes/hips

  • Toes to bar & clusters (+Accessories) Workout

    Metcon (time)

    For time:
    21 Toes to bar
    9 Cluster
    15 Toes to bar
    15 Cluster
    9 Toes to bar
    21 Cluster

    M: 50 N: 35kg

    Timecap: 12 minutes.

    Accessory:

    Keskiviikon accessoryt jos et ole vielä tehnyt tai:
    5 rounds of
    1-3 rope climbs
    20 1-arm DB row (10/10)

    Rest 90-120s between rounds.

  • Back squats Strength

    Strength (load)

    Back squats 8 sets of 4. Every 4:00

    Accessory:
    4 Rounds of
    12 Heavy KBS
    2-3 Kneeling jumps