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

  • Gymnastic Workout

    Kipping Pull up technique

  • 3.2.2018 Workout

    10 Rounds
    3 Power Snatch 60/42,5kg
    5 Strict HSPU
    7 Box Jumps (24"/20"

  • VIDEO - ATP Skill: Gymnastic ab-work Workout

  • Front squat Strength

    3 Reps @ 82%
    1 Rep @ 87%
    3 Reps @ 82%
    1 Rep @ 90%
    3 Reps @ 82%
    1 Rep @ 93%

  • WOD 10.9 Workout

    Metcon:
    E2MOM for 10 mins
    5 front squats 70/45
    10-12 wall balls
    10-12 KBS 24/16

  • Strength 17-09-2018 Workout

    1) EMOM 5:
    1 Squat Snatch
    *Add weight each round

    2) EMOM 5:
    1 Squat Clean + Jerk
    *Add weight each round

    3) EMOM 5:
    3 Touch n Go Deadlifts

  • 2.7.2018 Workout

    For Time:
    2000 Meter Run
    Directly Into…
    5 Rounds:
    16 Toes to Bar
    12 Power clean 70/55kg
    8 Alternating Dumbbell Squat Snatches 25/15kg
    3/2 Legless Rope

    TC 30

  • Icebreaker Workout

    AMRAP 7:
    4 Squat Cleans (85/55kg)
    40 Double Unders

    • Rx+: 100/70kg
    • Option For time: 10-8-6-4-2 Goblet Squats Burpee *30 Single Unders after each set 7:00 Cap

  • Muikku WOD Workout

    2 rounds AMRAP, in team of 3-4 athletes

    1 min work: cal on assaultbike + ropeclimb
    1 min rest
    1 min work: cal on skierg + ropeclimb
    1 min rest
    1 min work: reps burpees + ropeclimb
    1 min rest

    During the 1 min work, Team member A does one rope climb, others ( athletes B,C) work eg. on assaultbikes. Then athlete B does the ropeclimb, athletes A, C work on assaultbikes. Then athlete C does the ropeclimb, athletes A and C work on assaultbikes. This is done as many rounds / reps as possibile during the one minute. When the minute ends, follows one minute of rest. Then the team continues the same scheme on skierg etc.

    Count reps + cals + ropeclimbs / number of members in the team (3 or 4)

    Best team wins CrossFit Tuusula / CrossFit Järvenpää caps !!!!

  • Strength 16-04-2018 Workout

    1) Power Snatch Cluster Sets: Build to a heavy set of 1.1.1 (10s). Rest 2:00

    • Complete 1 rep, drop + rest 10s until you've done this for 3 reps. Rest 2:00 after all 3 cluster reps.
    • Take 7-8 total sets and build in weight
    • Beginner: Light weight power snatches x 3 reps per set.