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

  • 120424 Perjantai Strength

    A) Clean & jerk complex
    Clean pull + hang power clean + split jerk
    3x2+2+2 @60-70 1RM
    3x1+1+1 @75-85% 1RM
    Go every 2min

    B) 3 rounds
    10 stiff legged deadlift
    1+1 turkish get-up
    Rest 1min

  • WOD Workout

    YGIG 7min AMRAP

    3 Mavea 85/65kg
    6 Seinäpalloa

  • WOD Workout

    3 mins x 5 sets
    8 Squat Cleans @43/30kg
    10 Toes to Bar
    12 Burpees
    Remaining time Cal Bike/Row/Ski
    Rest 3:00
    Repeat for a total of 5 sets

    Goal: Sustainable, repeatable effort each round, with the same Cal output. Other movements unbroken is the goal.
    Rx+: 52/35kg

    Exta:
    Single Arm Banded Pushdown: 4 x 15-20 each. No rest.

  • Aikaa vastaan: wall-ball / kyykkyjä Workout

    Aikaa vastaan:

    • 42 wall-ball 3m (N 6kg / M 9kg)
    • 21 takakyykky
    • 30 wall-ball
    • 15 etukyykky
    • 18 wall-ball
    • 9 valakyykky

    N 65kg / M 90kg

    Tanko saa lähteä räkistä. Käytä kaikissa kyykyissä samaa painoa.

  • KOTITREENI: Outdoor sports Workout

    Outdoor fun 60-90min
    *
    Run, walk, bike....

  • 200324 Keskiviikko B Workout

    3 rounds (30s on / 30s off)
    1. Ring row
    2. KB front rack + overhead carry
    3. Strict knees to elbows
    4. KB front rack + overhead carry

  • CROSSFIT OPEN WORKOUT 24.3 Workout

    For time:
    5 rounds of:
    10 x thruster @42,5/30kg
    10 x C2B pull ups

    • Rest 1 min. then:

    5 rounds of:
    7 x thrusters @60/42,5kg
    7 x bar muscle ups

    Tc:15 min

  • RMU/BMU skills Workout

    12-15 min for skills:

    3-5 hip band assited bMU from upright position
    2-3 bMU/assisted bMU/banded/jumping
    3-5 hip band assisted rMU
    2-3 rMU/assisted/banded/jumping.

    OR.

    5 leg assisted ring runtovers
    5 leg assisted ring dips
    3-5 pull-ups/jumping pull-ups
    3-5 low bar jumping BMU
    3-5 jumping rMU

  • For load Strength

    Shoulder press
    2-2-2-2-2-2-2-2-2-2

  • Pull Up Workout

    5 - 5 - 5 - 5 - 5

    1 rep reserve every set