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

  • 250421 Maanantai A Strength

    Wendler deadlift progression VK7/8
    5/3/1+
    @75/85/95% (count from 90-100% 1RM)

    Tulemme tekemään kaksi kertaa 4vk Wendlerin progression läpi. Kolme kovaa viikkoa, joita seuraa kevennysviikko ja sama uudelleen. Progressiossa painot nousevat viikoittain ja toisessa syklissä (VK5) aloitetaan isommasta painosta, kuin ensimmäisessä. Yhdessä treenissä on kolme sarjaa, joista viimeisessä (+ sarjassa) on tarkoitus tehdä niin monta toistoa, kuin tulee (ei kuitenkaan failureen asti).

  • RestDay! Workout

    7:30 Basic Endurance CrossFit
    8:30 Deadlift + Lunges ( 1.10.2024 )
    9:30 Snatch Technique

    12:00 Mobility + Core Workout

    15:00 Basic Endurance CrossFit
    16:00 Deadlift + Lunges ( 1.10.2024 )
    17:00 Snatch Technique
    18:00 Mobility + Core Workout
    19:00 Basic Endurance CrossFit

  • deadlift Strength

    3x3 @ 90%

  • 11.7.2019 Workout

    AMRAP 2 x 4

    Alternating btw A & B, rest 1 minute btw.

    A)
    12 Box over jumps
    200 m Run
    Remaining Time Power Snatch 50/35kg
    (results is power snatches)

    B)
    Row 9/7 Calories
    200m Run
    Remaining Time Over Head Squat 50/35kg
    (result is OHS)

  • 30.9.2024 Active Recovery Workout

    50 minutes of :

    Row 2k
    *Every 2:00, 10 Push-Ups
    Bike 4k
    * Every 2:00, 20 Sit-Ups
    Echo Bike 50 Calories
    * Every 2:00 10 Ring Rows

  • Back Squat 5x2 Strength

    Back Squat 5x2 @85%++

  • Shoulder Press 5x3 Strength

    Shoulder Press 5x3 @82,5%++

  • 7.10.2017 Strength

    Back squat
    1x10@65%
    1x8@70%
    1x6@75%
    1x6@80%

  • BBF MIX 120924 Workout

    *jämför med Green 041121. Idag annorlunda kilon på KB, då jag år 2021 tydligen tyckte det va humant att ni sku jobba me KB a la 20 - 36kg. 😅 Sori. // Ida

    A. AMRAP6 "REMEMBER OPEN 19.1?"
    19 WB
    19 Cal. on rower

    Rest 2:30

    B. AMRAP6 "CINDY WANTS ABZZ"
    5 pullups
    10 push ups
    15 squat
    20 alt. V-ups

    Rest 2:30

    C. AMRAP6 "ONE DUMBELL MANIA" DB 1 x 22,5/15kg
    10 DB reverse lunges
    10 DB Snatch
    10 DB Floorpress
    10 Burpee over DB

    Rest 2:30

    D. AMRAP6 "JUHA MIETO GOES EMOM6"
    I. 15/10 Cal. SkiErg
    II. 8 - 12 Alt. Pistols

    Rest 2:30

    E. AMRAP6 "THAT 🍑" KB 24/16kg
    10 KB Goblet Squats
    20 KB Box step overs
    30 KB Swings

  • 110924 Keskiviikko Workout

    DELOAD WEEK

    "Morrison" with partner
    50-40-30-20-10 reps for time:
    Wall-ball shots 20/14
    Box jumps 60/50
    KB swings 24/16

    Share repetitions with partner