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

  • AMRAP 6 Workout

    AMRAP 6
    12 Burpee
    18 Abmat Sit-up

  • Pull-ups Workout

    Strength (load)

    Build up to a heavy set of 3 strict pull-ups.

  • Tiistai 3.12. Workout

    Wod
    75 Du
    then, 3 Rounds
    15 pull ups
    10 Burpee box over jump
    Then
    75 Du

  • KB Turkish Get-Up Workout

    KB Turkish Get-Up
    Find 5RM for Both Arms in 12min

  • WOD 2.12 Workout

    Metcon:
    AMRAP 8
    10 split jump
    10 air squat
    10 burpee
    10 KBS 24/16

  • Back squat progression Strength

    Back squat proggis (week 2)

    25 reps @55%1RM
    20 reps @65%1RM
    15 reps @75% 1RM

    Voimakestävyysjakso = toistomäärät pitkiä, kuormat suhteellisen kevyitä. Noin parin minuutin tauot sarjojen välissä. Keskiviikkoisin seuraavat kolme viikkoa tämä proggis.

  • EMOM x16 Workout

    CONDITIONING

    EMOM x16

    1) 7 STOH
    2) 7 Pull-Up/C2B (strict)
    3) 7 HSPU (Strict and/or deficit) or HSPU on a Box
    4) 7 Front Squat

    RPE 3+ to 4

    Target: unbroken reps. Pick a loading that fits your deload week and recovery. Tailor the rep scheme if needed.

  • Speedy Gonzales Workout

    3 Rounds of:
    50 Double Unders
    25 Wall Balls
    15 Ground to Overhead 35/25kg

  • RestDay! Workout

    9:00 Basic Endurance CrossFit
    10:00 "Angie"
    11:00 Mobility
    16:00 "Angie"
    17:00 Basic Endurance CrossFit

  • Keskiviikko 13.11. Workout

    10 min emom
    Odd: Hspu 6-10
    Even: Kb swing 12-20

    5 min rest

    10 min emom
    odd: C2b/pull up 6-12
    even: Burpee box jump 6-10