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

  • BBF 100324 Workout

    A. In a 6min window
    1000/800m Row/Ski
    15 Burpees
    +
    Max Calories in the remaining time

    Rest 3min

    B. EMOM 6
    12 KB Swings 24/16kg + Max Situps in the rest of the minute

    Rest 3min

    C. AMRAP 6
    12 Wall Balls
    12 Box Step-Overs (with ball)
    24 Double Unders

    Rest 3min

    D. AMRAP 6
    12 Double DB Bent over Rows
    12 Double DB Shrugs
    3x7,5m Farmers Walk
    12 Double DB Hammer Curls
    12 Double DB Shoulder to Overhead
    3x7,5m Farmers Walk

    Rest 3min

    E. EMOM 6
    8-12 Toes-to-bar + Max Squats in the rest of the minute

  • WOD Workout

    3x 1min ON 1min OFF

    3 Raakariveä riipusta
    3 Työntöä

    45/35kg

  • Easter BINGO Workout

  • RestDay! Workout

    7:00 Basic Endurance CrossFit
    8:00 Kipping Movement Technique

    12:00 " Flight Simulator " + Recovery

    15:00 Basic Endurance CrossFit
    16:00 Snatch Technique
    17:00 Mobility
    18:00 " Flight Simulator " + Recovery
    19:00 "Sirkus"

  • 3 kierrosta 2 liikettä Workout

    3 kierrosta

    6+6 jousiampujan soutu
    8 pyöräilijän kyykky kahvakuulat eturäkissä

    1min lepo liikkeiden välissä

  • Lu-nosto 4 x 12 Workout

    Lu-nosto 4 x 12, aloita maltilla

  • 22.3.2024 Mobility ( Deload Cycle ) Workout

    Mobility, lowerbody

  • 140324 Torstai Workout

    4min AMRAP
    8 wall ball 20/15
    6 toes to bar

    Rest 4min

    4min AMRAP
    8 DB snatch 22,5/15
    24 double under

    Rest 4min

    For time
    24 wall ball
    18 toes to bar
    24 DB snatch
    72 double under

    Time cap: 4min

  • WOD Workout

    4x 90s ON 90s OFF
    9/7 Cal
    AMRAP: T2B

  • Push & Pull Workout

    Every 1.30min x 8
    Alt. A & B

    A) 5 Chin up V.1-2
    B) 5 Strict ring dip V.1-2

    Huom!
    Huomio liikkeiden toistoreservi.

    Skaalaukset:
    Chin up->Banded
    Ring dip->Banded ring dip->ring push up