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

  • Deadlift Strength

    E2:30 x5:
    10 deadlift
    - RIR 4+ / @ ~55-60% of 1RM

    Huomioita:
    - keskity hyvään tekniikkaan, vedä "tyhjät pois" tangosta ennen nostoa
    - tanko liikkuu terävästi ylös ja hallitusti alas, koko ajan sääressä / reidessä kiinni.

  • RestDay! Workout

    7:00 Mobility & Core workout
    8:00 Basic Endurance CrossFit
    9:00 Deadlift + Metcon ( 25.9.2024 )

    12:00 Mobility & Core workout

    16:00 Deadlift + Metcon ( 25.9.2024 )
    17:00 Basic Endurance CrossFit
    18:00 Mobility & Core workout
    19:00 Kipping Movement Technique

  • 21.8.2021 ( Jerk Balance ) Strength

    Jerk Balance

    5 x 3, light to moderate.

    Send Off 2:00

  • 13.9.2024 Deadlift Strength

    Deadlift ( Deadstop )

    Build in 20 minutes 4RM

  • Takakyykky Strength

    Nousu raskaaseen vitoseen

    (V1-V2)

  • Back Squat 7-5-3-3 reps Strength

    Back Squat
    7-5-3-3 reps

  • Metcon Workout

    6 x 3min on / 1,5min off:

    A) 2, 4, 6, 8…
    1-arm devils press 17,5/12,5kg
    cal erg

    B) 1, 2, 3… bmu
    - after each set perform 12 kb swing 24/16kg

  • Conditioning 13-09-2021 Workout

    Pick one option for the day;

    4 sets
    Row/Bike/Ski x :30
    or
    Sled Push 30m
    or
    Shuttle Run x :30

    Rest approx 2:00 after each interval
    Effort level high, but aim to maintain output across the sets.

  • Asking For A Friend Workout

    30 reps for time of:
    1 DB Burpee + 1 DB Box Step-over @50/35lbs, 61/51cm box
    - TIME CAP = 7:00

  • Conditioning 13-10-2022 Workout

    EMOM x 16:00
    Minute 1: 30s Double Unders
    Minute 2: 30s Burpees
    Minute 3: 30s Cal Bike/Row/Ski
    Minute 4: 30s Ring Rows
    - Goal: Keep rep counts consistent for all 4 rounds.
    - Rx+: Ring Muscle-ups for Ring Rows