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 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

  • Clean & Jerk Strength

    10 x e75s:
    1. 1 clean deadlift + 1 low hang power clean + 1 push jerk @ easy-moderate
    2. 5 broad jump

  • 141124 Torstai Workout

    On the minute for 30min
    1. 16/12 cal erg
    2. 2x6-7x box jump 60/50 (0:00 & 00:30)
    3. Rest
    4. 2x4-5x thruster 45/32,5 (0:00 & 00:30)
    5. 2x5-6x bar over burpee (0:00 & 00:30)
    6. Rest

    *Focus on fast reps and movement efficiency
    *First set 0:00 and second set 00:30

  • Painonnosto; Clean & Jerk Strength

    5 x (3+1)

  • (Chin ups &) Shoulder presses Strength

    E2MOM x8, alt. between a & b:
    a) 3 (weighted / assisted) chin up
    b) 3 shoulder press
    - yhteensä 4 kierrosta molempia läpi
    - RIR 0,5-1,5 viimeisellä sarjalla

    Kirjaa tähän shoulder pressin tulokset.

  • 151124 Perjantai Strength

    A) 3 rounds
    2 seated start box jump
    2 drop snatch (light weight)

    B) Snatches
    Every 90s for 4 rounds
    2 pause snatch @60-65%

    1min rest

    Every 75s for 4 rounds
    1 pause snatch + 1 snatch @65-70%

    1min rest

    Every 60s for 4 rounds
    1 snatch @75%+