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

  • RestDay! Workout

    7:30 Basic Endurance CrossFit
    8:30 Deadlift + Metcon ( 20.8.2024 )
    9:30 Mobility + Core Workout

    12:00 Basic Endurance CrossFit

    15:00 Basic Endurance CrossFit
    16:00 Deadlift + Metcon ( 20.8.2024 )
    17:00 Mobility + Core Workout
    18:00 Snatch Technique
    19:00 Basic Endurance CrossFit

  • For quality Workout

    For quality for 30min

    10-20cal machine
    1-3 rope climb
    5+5 windmill
    20-40m D-ball carry
    20-40m s.a farmer carry

  • Saturday Partner Fight Workout

    In Pair

    6x 6min ON/2min OFF

    A) ”I Go-You Go”
    3 Pushups
    6 Sit-ups
    9 Squats

    B) Row for Cal
    🔽⬆️
    3x Shuttle Runs
    10 Wall Balls
    3x Shuttle Runs

    C) ”I Go-You Go”
    2 Devils Presses
    10m Double DB Walking Lunges
    4 Shoulder to Overhead

    D) Ski for Cal
    🔽🔼
    3x Shuttle Runs
    10 DB Snatches
    3x Shuttle Runs

    E) AMRAP of
    30 Toes-to-rings
    20 Burpee-Pullups
    10 Wall Walks

    F) Bike for Cal
    🔽🔼
    3x Shuttle Runs
    10 Box Jump Overs
    3x Shuttle Runs

  • Vauhditon pituushyppy Workout

    Rikotaan ennätyksiä!

  • Lucy Workout

    Every 2.5 min x 3 sets:
    Max rep Strict Chin Up (7-30 reps)

    "Lucy"
    5 rounds for time of:
    5 pull-up
    10 burbee
    400m run

    (time cap 15min)

  • Upper body push & pull Workout

    EMOM16
    1. 2-3 wall walk
    2. 8-12 V-up/tuck up
    3. 6-10 ring dip
    4. 8-10 inverted row/ring row

    RPE 3-3.5

    Valitse liikkeet/skaalaukset oman tason mukaan. Treeni tehdään laatua vastaan. Skaalaukset: wall walk->toistot->kulma ring dip->jalat maassa->box/bench dip inverted/ring row->kulma

  • 110125 Lauantai Workout

    Partner workout

    For time
    10 rounds (YGIG, 5 rounds each)
    6 toes to bar
    8 single arm DB hang clean & jerk 22,5/15

    then

    100 cal row (split)

    then
    10 rounds (YGIG, 5 rounds each)
    8 thruster 42,5/30
    6 bar over burpee

  • Strength Strength

    Pause Parallel Front Squat
    Build to a heavy single over 6 sets. Rest 2:00
    - Sets of 5,4,3,2,1,1
    - today we will pause in the parallel position for a 2 count then go up!

  • AMRAP 12 Workout

    AMRAP 12
    3 Bar Muscle-Ups
    6 Bar Facing Burpees
    9 Deadlifts 100/70kg
    12 Box Jumps

  • AMRAP 12 Workout

    AMRAP 12

    24 Double Unders
    2-4-6-8-10-... Handstand Pushups
    8 Box Jumps
    1-2-3-4-5-... Wall Walks