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

  • Warm up Workout

    3 rounds
    1:00 ergo
    20 plate hops
    10 air squats
    5+5 romanian dl with DB
    5+5 Single arm press with db
    10 db snatches

    then 10 minutes for prepare workouts

  • Kotitreeni 1 Workout

    Warm up
    2 rounds
    5 burpees
    10 tempo air squats (2x2x)
    5 tempo hr push ups (2x2x)
    5+5+ single leg hip bridge (pause 2sec)
    5 tempo pike push ups (2x2x)

    Then 2 rounds for static holds 10-20 sec each position
    squat hold
    top/low point of push up
    split/lunge hold (R/L)
    superman hold

    Workout
    Tempo (2-3 sec down/up on ALL BACKPACK MOVEMENTS)
    rest 1-2 min between sets, 2-3 min bwn movements.

    BackPack Squats 3x10-15 reps
    BackPack Push ups 3x6-12 reps (you can be on your knees)
    BackPack Bulgarian Split Squats 3x6-8 reps/side
    Handstand Push ups or Pike Push ups 3x6-8 reps

    Metcon
    21-15-9 or 15-12-9 reps of:
    American KB swings
    12-9-6 or 9-6-3 reps of:
    KB Facing burpees (jump over if you have enough room for it)
    rest 1:1 and repeat

    Cool down / Mobility
    2 rounds
    30-50 single unders / jumping jacks
    5+5 squat streching movements
    5 cobra to downward dog (strech 2-3 sec each position,every rep)
    5+5 around the world with your hands, legs wide open
    30s deep squat hold
    rest 30 sec bwn round

  • Warm up Workout

    Warm up
    2 rounds
    1:30 cardio machine
    10/10 banded standing fire hydrands
    15 banded air squats
    15 banded hip bridges
    8 push up to downward dog
    12 db snatches alt hand

    Warm up for snatch weight and test bar facing burpees (10min)

  • Gymnastic strenght Workout

    Ring dips
    test max strict reps and kipping ring dips in
    12 minutes cap

    if you are using bands, test 3 times with diffe-
    rent band compos. Goal is to do 5-15 reps,
    on each set.

  • Cool down / omatoimi Workout

    2-3 min light cardio
    1:00 Upper trab with lacrosse ball against rig stand R/L
    2:00 banded Scalene Stretch R/L

  • Strength Workout

    Front Squat
    4 x 4 with 3s hold in bottom. Rest 2:30

    Build to the final tough set for the day

  • RestDay! Workout

    9:00 Basic Endurance CrossFit
    10:00 Kipping Pull-Ups ( 22.11.2022 )
    11:00 Kipping HSPU + Metcon ( 25.11.2022 )

    15:00 Basic Endurance CrossFit
    16:00 Kipping Pull-Ups ( 22.11.2022 )
    17:00 Kipping HSPU + Metcon ( 25.11.2022 )

  • 211122 Maanantai B Workout

    AMRAP6
    6 deadlift 100/70 (max. 65% 1RM)
    8 bar over burpee

  • Conditioning 17-11-2022 Workout

    EMOM x 12:00
    Min 1: 30s Hang Power Clean @42.5/30kg
    Min 2: 30s Row
    Min 3: 30s Front Rack Reverse Lunges
    Min 4: 30s Burpees
    - Goal: Consistent rep counts each round
    - Rx+: 52.5/35kg

  • Strength 17-11-2022 Workout

    A)
    For warm-up
    4 x 10/arm Staggered Stance KB Swings; rest :45
    - Build weight each set if possible

    B) DB Death March
    3 x 16 reps total: rest 1:30