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

  • Conditioning Workout

    RX:
    EMOM35
    1. 14-16 Wallball (9/6kg)
    2. 6-8 burpee pull up
    3. 14/10 cal row
    4. 50 du
    5. Rest

    Scaled:
    EMOM35
    1. 10-12 Wallball (9/6kg)
    2. 4-6 burpee pull up
    3. 12/8 cal row
    4. 30-40 du
    5. Rest

    RPE 4-4.5

    Skaalaukset: wall ball->paino burpee pull up->tangon korkeus soutu->cal du->su

    Huom! Ensimmäinen kierros toimii vielä lämmittelynä, joten siihen pienemmät toistomäärät/painot. Tavoitteena ylläpitää vauhti/toistot!

  • Conditioning Workout

    AMRAP3 x 4, rest 2 min:

    RX
    Set 1:
    4 1-arm devils press alt. @22,5/15kg
    8 wall ball @9/6kg

    Set 2:
    7/5 cal row
    6-8 T2B

    Scaled Set 1:
    4 1-arm devils press alt. @17,5-20/10-12,5kg
    8 wall ball @9/6kg

    Set 2:
    7/5 cal row
    6-8 leg/knee raises

  • 🖐️+🖐️ Workout

    AMRAP 5
    20/15 Cal.
    10 Deadlifts 80/60kg
    10 Handstand Pushups

    Rest 3min

    AMRAP 5
    20 Wall Balls
    15 Box Jump Overs
    10 DB Snatches 22,5/15kg

  • Monday strength Strength

    Back squat

    Back squat 4x12

    Rest 2 minutes between sets.

  • Saturday smash Workout

    With partner / 4x AMRAP 10

    A) row calories
    B) 20 Db snatch + 20 box jump
    C) echo/ c2bike calories
    D) 20 up&down + 30 sit up

  • 26.4.2024 Basic Endurance ( Deload Cycle ) Workout

    Basic Endurance CrossFit

    8 Rounds :
    3 minutes Row
    rest 0:15
    3 minutes Bike
    rest 0:15

  • EMOM x32 Workout

    EMOM x32

    1) bike
    2) 5-10 ttb
    3) row
    4) 1-5 wall walk

  • 20.4.2024 EMOM 40 Workout

    4 Rounds :

    1 Minute : 12 - 18 Cal Bike
    2 Minute : 10 - 14 Wallball
    3 Minute : 15 - 20 Push-Ups
    4 Minute : 6 - 10 Toes To Bar
    5 Minute : Rest
    6 Minute : 12 - 18 Cal Row
    7 Minute : 6 Power Clean 70/50kg
    8 Minute : 8 - 12 Bar Over Burpees
    9 Minute : 3-6 Bar Muscle-Up
    10 Minute : Rest

  • 8.4.2024 Shoulder Press Strength

    Shoulder Press

    5-5-5-5

    After each set 10 DB Row Each Arm

    Go Every 3:00

  • Gymnastics strength Workout

    Gymnastics strength

    strict c2b 2-3 x 3-6 (hollow body pos.)
    strict ring dip 2-3 x 3-8

    2+ reps in tank

    Scaled strict pull up / banded ring dips / go bigger rep scheme if needed

    OPTIONAL GYMNASTICS
    3-4 rounds: 2-5 RMU
    Rmu practice 3-4 rounds for quality/technique