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

  • Gymnastic Workout

    RX: E1.20M x 8
    alt a & b

    A) 30s bar
    MU B) 30s hs walk

    Skaalaukset: bar mu->banded->jumping bar mu hs walk->wall facing shoulder taps->wall walk

  • Accessories Workout

    4 x e4m:
    6+6 DDB bulgarian deadlift @ RIR 3-4
    4+4 KB bottom up press @ technical
    30s KB plank drag through

  • Warm up Workout

    AMRAP 12:
    2 min row/assault bike
    8 weighted thoracic extension on foam roller
    5 burbee+vertical jump
    6+6 half kneeling KB windmill

  • Row intervals Workout

    E3M x 10

    350/250m row

    Treenin idea on soutaa reippaasti, mutta tavoite säilyttää sama vauhti loppuun asti. Lähde tunnustellen liikkeelle, jotta ohje toteutuu. Treenin jälkeen pitää olla fiilis, että ois pystynyt tehdä vielä 2-3 samalla vauhdilla.

  • RestDay! Workout

    7:00 Shoulder press 1 RM + Metcon ( 20.11.2024 )
    8:00 Basic Endurance CrossFit

    12:00 Basic Endurance CrossFit

    15:00 Shoulder press 1 RM + Metcon ( 20.11.2024 )
    16:00 Front Squat 1 RM ( 22.11.2024 )
    17:00 Basic Endurance CrossFit
    18:00 Mobility + Core Workout
    19:00 Snatch Technique

  • 211124 Torstai Workout

    4min AMRAP
    8 wall ball 20/15
    6 pull-up

    Rest 4min

    4min AMRAP
    8 KB swing 24/16
    25 double under

    Rest 4min

    For time
    24 wall ball
    18 pull-up
    24 KB swing
    75 double under

    Time cap: 4min

  • Pystypunnerrus 6 Strength

    4x4

    KLUSTERINA: 2x 40s lepo 2x,
    V1-V1,5

  • Performance Strength

    A.
    Back Squat
    *Set 1 – 5 reps @ 65%
    *Set 2 – 4 reps @ 75%
    *Set 3 – 3 reps @ 85%
    *Set 4 – 2 reps @ 90%
    *Set 5 – 1 rep @ 95%
    *Set 6 – 1 rep @ 101+%
    OPTIONAL – 1 rep @ 103-105%
    Rest 2-3 minutes between sets

  • Hspu technique + Bodybuilding Workout

    Hspu technique
    .
    .
    Bodybuilding; 4-5rounds:

    3-10 hspu/ or Db seated press
    3-10 strict pull up,
    10-15 cyclist squat
    10-15 Double Kb/Db romanian deadlift

  • Conditioning Workout

    4 rounds:
    1. 30s DKB hang clean @2 x 24/16kg
    30s rest
    2. 30s Wall ball
    30s rest
    3. 30s Burpee box jump
    30s rest
    4. 30s Ergo (cal)

    3min rest between rounds.

    RPE 4-4.5

    Huom! Treenin idea on liikkua reippaalla vauhdilla ja tavoite on säilyttää sama toistomäärä, joka kierros.