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

  • Tuomiopäivä Workout

    Treeni 2
    Tuomiopäivä

    20 Kp thruster 22,5/15kg
    15 boksin ylitys kp mukana
    10 paholiasen punnerrus
    40/30 kaloria soutu tai hiihto
    10 paholaisen punnerrus
    15 boksin ylitys kp mukana
    20 Kp thruster

    Aikaraja 10 min.

  • ”The Lyon” Workout

    ”The Lyon”

    5 kierrosta

    7 rinnalleveto kyykkyyn 75/50kg
    7 työntö 75/50kg
    7 yleisliike rinta tankoon leuanveto

    2min lepo

    Skaalaus:
    Rinnalleveto raakana/riipusta
    Paino siten että ensimmäisellä kierroksella pystyt tekemään rinnallevedot ja työnnöt putkeen, kokeile tämä paino lämmittelyssä
    Yleisliike leuat/7 yleisliike + 7 leuanveto
    Pyri alle 3min kierroksiin

    Aikaraja 35min

  • NOVEMBER CHALLENGE Workout

    Nothing to do? Let's do CrossFit Jeppis November Challenge and get a better squat position! Spend 10 minutes in squat every day! Not in one go if you can`t, but in sections throughout the day.

    Yes, we will start one day earlier ;) 31.10-30.11

  • "From the Top" Workout

    For Time [15 Minute Cap]:
    30 Power Snatches 40/25kg
    30 Overhead Squats 40/25kg
    30 Squat Snatches 40/25kg

    On the Minute: 5 Toes to Bar

  • Strength 14-12-2020 Strength

    Sumo Deadlift against a band
    1RM. Rest 2:00
    - Option: 6 x 4.

  • CFPORVOO GYMNASTY COMPLEX 7 Workout

    3 rounds
    4 HSPUs
    4 ring dips
    4 push ups
    4 wide grip pull ups

  • Conditioning 07-02-2020 Workout

    4 Rounds, for quality:
    21 Box Jumps w. step down @61/51cm
    15 Barbell Rows @52.5/35kg
    9 Thrusters @52.5/35kg
    60s Active Recovery - row, bike, jog or ski erg easy

    • Goal: Moderate effort throughout: 80%
    • Thrusters/rows don't need to be done UB, but should not be more than 2 sets.

  • Strength set Workout

    3 sets for load
    5/leg Back Rack Reverse Lunges
    10 Renegade Row + Pushups

  • Frontsquat 5 x 3 Strength

    Muista hyvä ROM ja tekniikka. Lisää painoa viime viikosta.

  • Games 2020, TTB/LUNGE Workout

    Metcon
    Games Toes to bar / Lunges
    30-20-10 reps for time
    Toes to bars
    Kb Front rack lunges @24/32kg's

    Toes to bars should be done in sets of 5+
    Lunge should be heavy, but no more than 3 sets in each "set/round"
    Time cap 10 minutes
    Scale the toes to bar for V-UPS 40.30.20.