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

    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

  • OPTIONAL Workout

    3-4rounds:

    3-10 strict pull up
    15 banded pull apart

  • AMRAP6 Workout

    AMRAP6:
    12+12 half kneeling medball side throw
    30sec hollow hold

    https://m.youtube.com/watch?v=4dckoGfKAHo