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

  • Strict Muscle Up - progressions Workout

    WU (in addition to what coach says): 2 x 10 blade push up + 10 behind the back barbell lift

    -5 x 3 slow turns on rings, feet on the floor front of the rings
    -5 x 10-20 sec false grip ring to the belly hold (ring row)
    -5 x 1 tempo ring dip (slow descend)
    -5 x 10-20 sec ring support hold.

    *in ring row, aim to pull the rings as close to the belly as you can. Elbows can be out.
    *In support hold, make sure your thumbs are out and the rings are not touching the body. As soon as your thumbs turn inwards, take a break.

  • Work 15min Workout

    15 x Kneeling Landmine Press
    6-8 x Negative Chin ups
    rest 1min btw movements
    aim to 3-4 rds

  • Just 2 rounds Workout

    2 rounds:

    30 DB front rack box step ups (2 x 50/35 lbs)
    30 box over burpees
    30 weighted abmat sit up (KB on chest, you choose the weight)

  • Takomotor EMOM 30 Workout

    EMOM 30
    Min 1: DB/KB farmers carry max meters in 40 sec
    Min 2: Wall ball shots 15-20 reps
    Min 3: Ski erg calories 15/12 cal
    Min 4: Box jumps 15-20 reps
    Min 5: Rest

    DB:s 32-27,5 for men, 20-22,5 for ladies

  • RestDay! Workout

    9:00 Basic Endurance CrossFit
    10:00 Voimistelu
    11:00 Mobility, Squat

    16:00 Vuoden 2020 tavoitteet
    17:00 Basic Endurance CrossFit

  • Cardiouch! Workout

    2min Air bike
    15s. Break
    2min Shuttle run
    15s. Break
    2min Double unders
    15s. Break
    2min Rest

    3 Rounds for reps

  • "Cheaper by the Dozen" Workout

    AMRAP 12:
    3 Deadlifts 90/60kg
    3 Toes to Bar
    3 Calorie Row/ Bike/ Ski/ Lateral barbell burpees
    6 Deadlifts 90/60kg
    6 Toes to Bar
    6 Calorie Row/ Bike/ Ski/ Lateral barbell burpees
    Up By 3's Until Finish

    Light Option
    EMOM 12
    1. 6-8 Deadlifts
    2. 6-8 Toes to Bar/ Knee Raises
    3. 6-8 Cal Row/ Bike/ Ski/ Lateral barbell burpees

  • 15.12.2019 Workout

    5 rounds for time of:

    35/30 Cal. Row
    30 box jumps 24/20"
    30 wall-ball shots 9/6kg

  • Romanian Deadlift Strength

    Romanian Deadlift
    3x10, Tempo 3110
    Rest 90s

  • Wendler Back Squat Strength

    Post as 3-5reps x 2 sets, + max rep, based on what week you are doing.

    Weights are calculated from 90% of your 1 RM (1TM)
    Example: 1 RM = 120 kg -> 90 % is 108 kg.
    Calculate percentages from 108 kg.

    Week 1   3 x 5
    Week 2   3 x 3
    Week 3   3 x 5, 3, 1
    Week 4   Deload

    --------Week 1------Week 2 ------ Week 3 ------Week 4
    Set 1 - 65% x 5 --- 70% x 3 ---- 75% x 5 ----- 40% x 5
    Set 2 - 75% x 5 --- 80% x 3 ---- 85% x 3 ----- 50% x 5
    Set 3 - 85% x 5+ --90% x 3+ -- 95% x 1+ --- 60% x 5