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

  • 7 sets for load Strength

    3 clean and jerks

    Scaled WOD
    7 sets for load:
    3 hang clean + push press

  • Strength Strength

    Back Squat
    Build to a heavy 5 in 5 sets. Rest 2:00

    -Option: Moderate sets of 5 increasing weight as needed for 7 sets of 5

  • 8min AMRAP Workout

    20 double unders
    15 sumo deadlift high pulls
    10 burpees

  • 201224 Perjantai B Strength

    3 rounds
    5/side one legged reverse lunge
    8-10/side one arm supported DB row
    1min rest

  • Double 6 Workout

    AMRAP 6
    2 Wall Walks
    6 Pistols
    24 Double Unders

    Rest 3min

    AMRAP 6
    6 Double DB/KB Snatches
    9 Pullups
    12/9 Cal.

  • RestDay! Workout

    7:00 Basic Endurance CrossFit
    8:00 Bike Tests ( 11.12.2024 )
    9:00 Mobility + CoreWorkout

    12:00 Mobility + Core Workout

    16:00 Bike Tests ( 11.12.2024 )
    17:00 Mobility + Core Workout
    18:00 Kipping Pull-Up / CTB Technique
    19:00 Basic Endurance CrossFit

  • Push & pull Workout

    E3M x 3
    alt a & b
    A) 8-10 strict pull up V.1-2
    B) 8-10 DDB Z-press V.1-2

    Skaalaukset: strict pull up->low bar/banded DDB Z-press->paino

    Liikkeet laatua vastaan. Jos liikkuvuus ei riitä Z-pressiin niin voi tehdä istuen penkiltä.

  • Shoulder Press Strength

    Shoulder Press, work up to heavy 3RM (Can you beat last weeks?)
    +
    9 reps @85% of 3RM (as fast as posssible, broken into sets anyhow)

  • Conditioning Workout

    EMOM24

    1. Row (cal)
    2. Bike (cal)
    3. Burpee over line
    4. Rest

    RPE 3.5 Valitse calori/toistomäärät huomioiden rpe. Burpeiden toistomäärä ei tarvitse olla sama kuin ergoissa.

  • Suomi 107 Workout

    “Suomi 107” with partner, split the reps anyway you want

    cash in: 107 cal erg
    10 rounds
    6 cluster 60/40kg
    12 box over burpee
    cash out: 107 cal erg

    Tc 35min