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

  • 12 min EMOM (kb swing, lunges) Workout

    12 min EMOM
    1) KB swing x 10-15 32/24 kg
    2) KB lunges x 10-14 (one handed, salkkukanto)

    This one is not a max effort so feel free to scale down reps/kilos. Specially if you did Kehä 8 yesterday you beast!

  • 35 min EMOM Workout

    35 min (7 rounds total)
    1 min: 3-5 strict HSPU
    2 min: med ball clean
    3 min: strict pull up
    4 min: easy pace ROW
    5. box step up

    Valitse toistomäärät niin, että sinulle jää vähintään 20 sekuntia lepoa. Tämän on tarkoitus olla rauhallinen setti joten älä hötkyile, keskity siihen et teet kaiken teknisesti täydellisesti.

    skaalaukset:

    HSPU: if you have to use more than 2 abmats do 5 x double KB shoulder press
    Strict pull ups: negative pull ups if you can maintain a proper form. Another option is ring row.

  • RestDay! Workout

    9:00 Basic Endurance CrossFit
    10:00 Mobility
    11:00 "Kalsu"

    15:00 Squat + Metcon 22.4.2023
    16:00 Basic Endurance CrossFit
    17:00 "Kalsu"

  • Fire Up 20-03-2023 Workout

    EVERY 4:00 x 3 SETS
    6-8 Reps of Pistol Options
    3 Front Squats from floor!
    1-3 Bar Muscle-Ups or Strict Pull-Ups or Partner Pull-Up
    EZ Bike/Row/Walk in Time Remaining

  • Arnold would do this (066) Workout

    3x 15min Bodailua sekä Basic endurancea

    A) EMOM15 (Barbell only)
    1. 8-10x Shoulder press
    2. 8-10x Bicep curl
    3. 8-10x Behind the neck press
    4. 8-10x Upright row
    5. 8-10x Standing tricep extension

    Rest 2min

    B) EMOM15
    1. Jog
    2. Ski 40 sec
    3. Row 40sec
    4. Bike 40sec
    5. Rest

    Rest 2min

    C) EMOM15 (Kettlebell)
    1. 5+5 Suitcase split squat, kettlebell in one arm

    1. 10 Cyclist squat with kb
    2. 5+5 Suitcase drop lunge, 2x KETTLEBELL
    1. 10 Sumo kettlebell squat
    2. Rest

    Voit aloittaa mistä osiosta haluat.

  • 19.10.2023 BEC & Speed! Workout

    Basic Endurance & Speed ! ( 50 minutes )

    Echo 40/30 Calories, 50/40 Calories Row, 60/50 Calories Bike Erg
    5 Squat Box Jumps ( Start at @ hip below parallette )
    5 Medball Throw btw. Legs to Roof 14/10p
    6 Banded Broad Jumps

  • Lattiapunnerrusproge 2 Strength

    4x6, V1-V2
    *samalla kuormalla

  • 180323 Lauantai Workout

    Wodliiga laji 3

    0:00–15:00 “Fran–narF” – For time

    21-15-9
    Thruster
    Pull-up

    1 min pakollinen lepo, sitten

    9-15-21
    Pull-up
    Thruster

    RX: 30/42,5 kg
    Scaled: 20/30 kg, hyppyleuat

    Time cap: 15 min

    Jakakaa kaikki toistot vapaasti. Käyttäkää kahta tankoa.

    OSA TEKEE, OSA TUOMAROI. SITTEN VAIHTO♥️

  • WOD Workout

    FOR TIME
    7-5-3-5-3-1-3-2-1
    Front Squats @85/60kg
    12-8-4-12-8-4-12-8-4
    Toes to Bar

    Timecap: 12 mins

    FOR QUALITY
    1:00/1:00 Quad Roller or Stretch
    1:00 Child's Pose w/Lat Stretch
    10 Forearm/Wrist Circles*

  • Strength Strength

    Pause Back squat (16 mins )
    5x2 reps
    - 3 sec pause @bottom position
    - 2 mins btw sets
    - add weight after each set
    - no rebounce from bottom pos.
    - aim to go heavier than last week