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

  • Snatch Strength

    Snatch 10x1 @70%++

  • Oheiset Workout

    3x 6-8

    Penkkipunnerrus käsipainoilla
    Kulmasoutu kp/kk
    Ulkokierto

  • Push Jerk Strength

    Every 2min x 4
    5-5-3-3 @AHAFA

    Huom!
    Sarjat pitää olla raskaita, mutta teknisiä. Nousevat painot.

  • Oheiset Workout

    3x 6-8

    Penkkipunnerrus käsipainoila
    Yhden käden kulmasoutu 2s pito
    Vipunosto sivulle

  • WOD Workout

    IN TEAMS OF 2...
    20 ROUNDS FOR TIME
    5 Thrusters @35/25kg
    20 Double Unders or Single Unders
    *P1 completes a full round while P2 rests. Once a full round is complete, P2 completes their round. Partners complete 10 rounds each for a total of 20 rounds.
    Time Cap 14:00

    OPTIONAL COOL DOWN
    3 SETS FOR QUALITY
    5/5 Single Leg Glute Bridge-Up
    10 Glute Bridge-Ups w/:03 Pause at Top
    10 Alt. 90-90 Hip Rotations
    10 Cat/Cows
    -Rest as Needed b/t Sets-

  • GHD sit-ups 4-5 x 10 Strength

    GHD sit-ups
    sets of 10

    Do not bend your back! Think of reaching back, not bending.

  • 4x 3min ON/90sec OFF Workout

    4x
    3min ON/90sec OFF
    Alt. A and B

    A) AMRAP of
    7 Ground to Overhead 60/40kg
    7 Pullups
    7 Box Jump Overs

    B) AMRAP of
    8 Front Squats 60/40kg
    8 Single Arm Devils Press 22,5/15kg
    10/7 Cal. On a machine

  • CrossFit Games Open Workout 16.2 - SKAALATTU Workout

    Beginning on a 4-minute clock, complete as many reps as possible of:

    If completed before 4 minutes, add 4 minutes to the clock and proceed to:

    If completed before 8 minutes, add 4 minutes to the clock and proceed to:

    If completed before 12 minutes, add 4 minutes to the clock and proceed to:

    If completed before 16 minutes, add 4 minutes to the clock and proceed to:

    Stop at 20 minutes.

  • Snatch Workout

    EMOM14
    1. 3 Squat snatch @65-70%
    2. 20-30 DU

    Huom!
    Tempaukset drop and go. Paino pitää olla tekninen.
    Skaalaa tuplat->30-40 SU

  • Death by front squats Workout

    "Metcon (reps)

    Death by front squats.

    Choose a challenging weight.

    Keep going until 20:00 minutes is up. If you fall off the pace, then start over from 1. "

    "Harjoitus testaa voimakestävyyttä ja haastaa myös keuhkoja. Tavoitteena on saada mahdollisimman monta toistoa etukyykkyjä death-by systeemillä, jossa toistomäärät kasvavat joka minuutti yhdellä toistolla. Ensimmäisellä minuutilla yksi kyykky, toisella 2, kolmannella 3 jne. Jos putoat vauhdista ennen 20 kierrosta, niin aloita uudelleen yhdestä toistosta ja jatka kunnes 20 minuuttia on täynnä.
    Ohjeellinen paino on noin 30-40% maksimista. "