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

  • Bodybuilding Workout

    E1:45 for 4 rounds: (tot. 28min)
    a) 8-12 bench press
    b) 8-12 double kb gorilla row
    c) 6-10 front foot elevated alt. step back lunge (double db, wieghts in farmer's carry)
    d) 6-10 lying / hanging windshield wiper

    B, C ja D toistomäärät molemmille puolille, toistot vuorojaloin / -puolin tehtynä.
    Rakenna hyvin liikkuviin painoihin päivän fiiliksen mukaan.

  • Penkkipunnerrus 6 Strength

    5x3
    -Nousu V1

  • Deadlift Strength

    Deadlift, work up to heavy 3RM
    +
    2x6 @85-90% of 3RM

  • 18.4.2022 Juoksu Workout

    Juoksu/kävely 60 minuuttia

    Juoksu/ kävely -harjoitus

    5 min juoksua, 5min kävelyä - toista tämä kuusi kertaa.

    Kirjaa ylös kokonaismatka.

  • RestDay! Workout

    7:00 Mobility + Core Workout
    8:00 Basic Endurance CrossFit
    9:00 Squat Clean technique

    12:00 Shoulder Accessory

    16:00 Mobility + Core Workout
    17:00 Basic Endurance CrossFit
    18:00 Squat Clean technique
    19:00 Basic Endurance CrossFit

  • Accessories Workout

    EMOM9
    1. 8-12 strict knee raise
    2. 8-12 Gymnastics swims
    3. 20+20 sec single leg wall sit

  • Metcon Workout

    EMOM 36:
    1. 3-6 mu / 6-12 c2b / pull up
    2. 12 box jump over
    3. 10m handstand walk/ 2-3 wall walk
    4. 20 air squat
    5. 100m shuttle run 10m + 10m
    6. REST

  • WOD Workout

    For time:
    15-10-5
    Power Cleans (70/43kg)
    Front Squat (70/43kg)

    Timecap: 9 mins

  • 230824 Perjantai Strength

    A) Power clean & split jerk
    3x 3+1
    3x 2+1
    3x 1+1
    @70-90% 1RM

    B) 3 rounds for quality
    12+12 DB side bend
    30+30s KB overhead + front rack carry

  • 22.10.2020 Workout

    7 x 1 Sprint

    Send Off 1:30