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 10 Workout

    AMRAP 10
    10-20-30-40-50-… Double Unders
    1-2-3-4-5-… Wall Walks
    5-5-5-5-5-… Toes-to-bar

  • Conditioning Workout

    RX:
    Every 3min x 4
    Row 15/11 Cal (Damper 8/6)
    10-12 Dual DB medball bench press (2-0-X-1)
    10-15 T2B

    Huom!
    Treenin idea on kehittää yläkropan/keskivartalon kapasiteettia.
    Käsipaino penkki & T2B:arit pitää mennä UB. Max työaika 2min, jotta jää vähintään 1min lepoa ennen seuraavaa kierrosta.

    Skaalukset:
    Row-> 13/9 Cal (max 45s)
    T2B->leg/knee raises

  • RestDay! Workout

    9:00 Basic Endurance CrossFit
    10:00 Witmann
    11:00 Mobility

    15:00 Overhead Squat + Metcon ( 5.1.2024 )
    16:00 Basic Endurance CrossFit
    17:00 Mobility

  • Bent over barbell row X x 6 Strength

    Bent over barbell row, 6 reps
    No kipping! Control the movement.

    Post five heaviest sets

  • Deadlift 6 R Strength

    Deadlift, heavy 6 R

    Post five heaviest successful sets

  • Tabata: Push-ups Workout

    Push-ups

    Tabata is 8 rounds of: 20s work, 10s rest, for a total of 4 minutes.

    Your score is the lowest amount of reps during the whole tabata.
    Example: 12-12-11-11-10-10-10-12 -> score is 10.

  • "Swallow" Workout

    Benchmark "Swallow"

    For Time:
    150 Burpees

    Chest and thighs touch the ground, jump up!

    Mark benchmark scores in the paper sheets!

  • Bent over barbell row X x 8 Strength

    Bent over barbell row
    X x 8

    Post three heaviest sets.
    Tempo and other info into comments.

  • 5.1.2023 AMRAP 7 Workout

    AMRAP 7

    4 Box Jumps 30/24"
    8 Dual DB Push Press 22,5/15kg

  • Conditioning Workout

    RX:
    AMRAP8
    12 Alt. DB snatch @22,5/15kg
    10 Alt. pistol squat
    8 Box jump @60/50cm
    6 T2B

    RPE 4

    Huom!
    Idea on pystyä liikkumaan tasaisesti koko treenin ajan. Skaalaukset/painot pitää valita sen mukaan, ettei intensiteetti laske liian ison painon tai liian vaikean skaalauksen takia. Tavoite tehdä +4 kierrosta.

    Skaalaukset DB snatch->paino (ub sarjat) Pistol squat->katso video Box jump->korkeus T2B->leg raises, knee raises