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

  • Conditioning and gymnastics Workout

    2 Rounds of: 40 Min total
    4 Min Bike
    1 Min Rest
    4 Min EMOM 3-5 Ring MU
    1 Min Rest
    4 Min Row
    1 Min Rest
    4 Min EMOM 10-15 pull ups (kipping swings as scaled)
    Rest 1 Min

  • Rowing intervals Workout

    Rowing intervals:

    30/26 cals x 4
    rest 2 min between

    -timecap jokaiseen vetoon 2 min ja suositeltu aika 1:30-1:45/ intervalli eli valitaan sen mukaan kalorit.
    Lepotauolla aina 15-20 hollow rocks, kun kaveri soutelee.

  • 17.10.2019 Workout

    5 RDS for time

    3 Cleans 100/70kg
    10 HSPU
    30 Sit ups

    TC 15

  • Advent calendar 2018 - Day 24 Workout

    Spending time in a deep squat position is never a waste of time. Therefore, cumulate 5 minutes in a deep squat position, preferably with bare feet. If you are still uncomfortable with the squat position use

    • rubber band
    • lifting shoes (or small plates under your heels)

    If deep squat position causes you no problems, you can add variation with some of these movements:

  • 10min EMOM: C2B Workout

    10min EMOM:

    3-15 C2B Pull-Up

    Try to do reps unbroken. Scale if needed

    Rest 5min before next workout, no more.

  • 3.10.2019 Deload Cycle Workout

    8:00 Basic Endurance CrossFit
    12:00 Basic Endurance CrossFit
    16:00 Basic Endurance CrossFit
    17:00 Basic Endurance CrossFit
    18:00 Voimistelu
    19:00 Basic Endurance CrossFit

  • Punttitunti, alakroppa Strength

    Front squat 3 x 8 rep
    or
    Goblet squat 3 x 8 rep

    Good morning 3 x 8 rep

    Apuliikkeet
    Box step with dumbbells 3 x 12 rep
    Stepping lunge with kettlebells 3 x 12 rep

  • WOD 27.9 Workout

    Metcon:
    20 mins for quality
    20 KB frontrack walking lunge
    rest 30s
    10 KB front squat
    rest 30s
    10 KB deadlift
    rest 30s
    30s heavy frontrack hold
    rest 1 min between rounds

  • Partner workout Workout

    Working in pairs
    30 Min AMRAP
    Row 500m
    12 KB snatch 6/6 24/16kg hang
    6 HSPU

    Switch after each round

    Post total Rounds

  • Hang snatch Strength

    Find max: (in 15min)
    Hang squat snatch 3RM