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

  • Day 15.2 Workout

    Complete 6 Rounds of the complex.

    5 Hang Power Clean @ 85/55kg
    7 Reps Front Squat @85/55kg
    3 Push Jerk @ 85/55kg

    • Each complex must be completed unbroken. Rest as needed between rounds.
    • For every bar drop mid-complex the penalty is 10 burpees to be completed after the workout.

  • Day 15.1 Strength

    Every 30s. For 10min:

  • Shoulder press Strength

    6x3 AHAP

  • 3x2 OHS Strength

    In 15min:
    3x2 Overhead squat
    Take the barbell from rack.

  • Strength Strength

    Deadlift 1RM

    Build up to the heaviest single of the day!

    Build up sets : 8-5-5-4-3-2-1-1...

  • Learning to Walk Again Workout

    In teams of 3 - AMRAP30, YGIG, divide anyhow:
    30 s.a. kb hang clean & jerk (24 / 16)
    30m HSW / 6-12 wall walk / 12-24 feet on box wall walk
    42 / 30 cal row*

    *Sekatiimit: 10 cal / nainen, 14 cal / mies

    RPE 7-8, pitkä treeni jossa kehonhallintaa haastava liike eli pidä tempo, jolla jaksat loppuun asti."

  • RestDay! Workout

    7:00 Basic Endurance CrossFit
    8:00 Mobility
    9:00 Clean Complex + Metcon ( 18.3.2024 )

    15:00 Kipping Movement Technique ( Pull-ups, CTB, TTB...)
    16:00 Basic Endurance CrossFit
    17:00 "Sirkus"
    18:00 Clean Complex + Metcon ( 18.3.2024 )
    19:00 Mobility
    20:00 Basic Endurance CrossFit

    ...next deload...

  • Morning Intervals Workout

    10 x 1:30min ON / 1:30min OFF

    In a 90 sec window

    A.
    Buy in: Echo bike 12/10 Cal
    Remaining time:
    - Max Distance Sandbag Carry

    B.
    Buy in: Row 18/14 Cal
    Remaining time:
    - Amrap Ring Rows

    C.
    Buy in: Bike Erg 20/16 Cal
    Remaining time:
    - Amrap KB Goblet Squats

    D.
    Buy in: Ski Erg 12/10 Cal
    Remaining time:
    - Amrap Push Ups

    E.
    Buy in: Row 18/14 Cal
    Remaining time:
    - Amrap Wall Balls

  • Day 12.3 Workout

    5 rounds for time:

    • 3 Clusters (Squat Clean Thruster) (Heavy)
    • 10 Strict Pull Ups

  • Core conditioning Workout

    EMOM12
    1. 20/20s single arm kb farmers carry
    2. 20-30s ring plank hold
    3. 12-14 alt. goblet box step up
    4. rest

    Treenin idea on kehittää pääosin keskivartalon voimaa sekä goblet box step up kehittää yhden raajan voimaa, pakaroita ja etureisiä. Tee liikkeet raskaalla vastuksella, mutta laadukkaasti. Single arm kb farmers carry: - kuula hieman irti vartalosta - pidä keskivartalo vahvana ja vartalon asento suorana - raskas vastus