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

  • 28.12.2023 Frontrack Lunges Strength

    Frontrack Lunges ( Backward )

    2 x ( 4 + 4 )
    2 x ( 3 + 3 )
    2 x ( 2 + 2 )

    Rest 2:00 - 2:30 Between sets.

  • 100925 Keskiviikko Workout

    DELOAD WEEK

    A) On the minute for 9min
    1. 20s chin-over pull-up bar hold + 20s active bar hang
    2. 40s wall handstand hold (or free HS hold)
    3. Rest

    B) 4 rounds (30s on / 30s off)
    1. Handstand walk or wall walk
    2. Burpee pull-up
    3. Alternating v-up

  • Metcon Workout

    3 x 4min amrap/ rest 2min between sets

    2 legless or challenging rope climb
    20 alternating db snatch
    30 du

  • Strength Workout

    Every 3:30 x 3:

    6-8 barbell hip thrust @ RIR 3-4 (21X1)
    8-10 DKB cyclist squat @ RIR 2-3 (20X0)

    Every 3:30 x 3:

    6-8 1-arm DB row @ RIR 2-3 (21X1)
    8-10 Medball DDB bench press @ RIR 2-3 (20X0)

    AMRAP 8 for quality:
    8 KB side bend + 15s carry (L)
    8 KB side bend + 15s carry (R)
    15-20s ring row top hold
    6+6 half kneeling banded woodchopper

    -> keskity liikkeissä tempoihin
    -> muista jättää varoja seuraaville viikoille!
    -> DB row boksin päältä
    -> kuulat eturäkissä

  • Olympic Lifting Strength

    Power Clean: 1RM ( 20 mins. )
    - Rest 2 mins between heavy singles

    Take 8-10 sets and build to a new 1RM.

  • Basic strenght I Strength

    4 x e4m:
    3+3 tng *deadlift @ RIR 1-2
    4 pullup + max set strict chin up @ RIR 2-3

    -> *rest 15-20s btw reps
    -> skaalaus: max set ring row (jalat korokkeelle jos tarvitsee)

  • Back Squat 4x10 Strength

    -4x10, jätä kolme toistoa "varaa tankkiin"
    -tee sarjat noin 3min välein

  • RestDay! Workout

    7:00 Basic Endurance CrossFit
    8:00 "The Gauntlet"
    9:00 Mobility

    16:00 "The Gauntlet"
    17:00 Mobility
    18:00 Voimistelu, Kipping + Toes to Bar
    19:00 "The Gauntlet"
    20:00 Mobility

  • DELOAD Overhead squats Strength

    4 x Every 2 min
    3 OHS

  • Gymnastics Workout

    T2B warm up/skill
    5min for quality: (2-3 rounds)
    3 jump to hollow
    6-10 kip swing

    jump to hollow:

    8 x e90s

    A) 4 x e90s:
    1. erg @ easy pace
    2. e30s set of t2b

    B) 4 x e90s
    1. erg @ easy pace
    2. e30s set of kipping hspu

    -> voimistelussa ylläpidettävä setti aina 0:00, 0:30, 1:00.
    ->t2b->kipping leg/knee raises->v-up
    -> kipping hspu->1x abmat kipping hspu->box pike hspu->DDB Z-press