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

  • Anniversary Team Special Workout

    In teams of 3-4

    Workout 1 - For Time ( time Cap 22 Mins)
    3km Monument Run (Observatory tower) 10kg plate, 6kg wall ball and 10kg dB)

    Workout 2 - Power output! 8 Min AMRAP
    Working in pairs MM FF
    As many back squats as possible! (Score is power output reps x kg)

    Workout 3; for Time ( Time Cap 20 Mins)
    In relay format any order
    20 cal row
    15 burpee over the rower

    Once last person is through:
    50 goth (20,15,10,5kg plates) synchronized
    150 burpees ( all plates to be held over head)
    50 goth synchronized

  • OPEN 24.3 Workout

    OPEN 24.3

    All for time:

    5 rounds of:

    10 thrusters, weight 1
    10 chest-to-bar pull-ups

    Rest 1 minute, then:

    5 rounds of:
    7 thrusters, weight 2
    7 bar muscle-ups

    Time cap: 15 minutes

    ♀ 65, 95 lb (29, 43 kg)
    ♂ 95, 135 lb (43, 61 kg)

  • Front Squat Strength

    E2:30min x 4
    4 Front squat V.3

    Huom!
    Sarjat huomioiden toistoreservi.

  • Conditioning Workout

    35min:
    120s Ergo @70% effort
    10 Box jump
    12 Alt. Strict side to side knee raises
    10m KB mixed walking lunge
    60-90s Rest

    RPE 3

  • 12.3.2024 Deadlift Strength

    Deadlift ( Deadstop )

    3 x 3 @ ~75%
    3 x 2 @ ~85%

    Go Every 3:00

  • RestDay! Workout

    7:30 Mobility
    8:30 Basic Endurance CrossFit
    9:30 Overhead Squat + Snatch ( 10.2.2024 )

    12:00 Mobility

    15:00 Basic Endurance CrossFit
    16:00 Mobility
    17:00 "Sirkus"
    18:00 Overhead Squat + Snatch ( 10.2.2024
    19:00 Mobility

  • 11.3.2024 Intervals Workout

    AMRAP 6

    Bike 20/15 Calories
    20 Kettlebell Swing 24/16kg
    20 Box Over Jumps 24"/20"

    Rest 3:00

    AMRAP 6

    Row 20/15 Calories
    20 Thrusters 20/15kg
    10 Hang Dumbbell Snatch 22,5/15kg

    Rest 3:00

    AMRAP 6:00

    20 Wallball Shots
    20 One Legged Jumping Pull-ups
    10 Burpees

  • RestDay! Workout

    7:00 Basic Endurance CrossFit
    8:00 Mobility
    9:00 Cleans + Metcon ( 6.3.2024 )

    12:00 Core

    16:00 "Sirkus"
    17:00 Basic Endurance CrossFit
    18:00 Mobilty
    19:00 Handstand Walk, technique

  • BENCHPRESS 5 X 3 Strength

    3 x 3 60-70 %
    2 x 3 80-90%

    Apuliike: LISÄPAINOPUNNERRUS 3 x 5 (70 %)

  • Snatch Workout

    Snatch waves:
    EMOM16
    1. 3 Snatch @65-70%
    2. 2 Snatch @70-75%
    3. 1 Snatch @75-85%
    4. Rest

    Huom!
    Kierrokset nousevalla painolla.