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

  • 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

  • 21-15-9 with some DU Workout

    For time:
    21-15-9 Power Snatches 50/35kg
    21-15-9 Toes-to-bar
    35-35-35 Double Unders

  • Chin up Workout

    E3M x 5

    3 sets:

    2 chin up V.1-2 2 sets:
    2 x max reps with bodyweight V.0

    Ensiksi tehdään kolme maksimivoima sarjaa, jonka jälkeen tehdään kaksi pidempää sarjaa kehonpainolla. Kehonpainolla tehtävien sarjojen pituus pitää olla vähintään 6 toistoa. Skaalaa tarvittaessa kumpparilla tai matalassa tangossa.

  • Gymnastic skill Workout

    A) Emom 12
    1. 45s erg @ easy pace
    2. 1-2 sets kipping t2b
    3. 1-2 sets of kipping hspu (deficit if needed)

    -> t2b&hspu valitse helpohko toistomäärä!
    ->t2b->kipping leg/knee raises
    -> kipping hspu->1x abmat kipping hspu->box pike hspu

  • Conditioning Workout

    40min for Q:
    2min row
    10-12 strict knee raises
    10 box jump
    12 alt. db snatch

    Rest 2min between rounds.

    Rpe 3-3.5

    Huom! Kevyempi treeni murphin jälkeen.