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

  • Filthy fifty with a Double Twist Workout

    "Filthy Fifty with a Double twist"

    You can do Filthy Fifty's 10 different exercises in any order you like, but after each excerise you have to Run 300m or do 15/12 Cal.

    For time
    50 Box Jumps
    50 Jumping Pull-ups
    50 KB swings 16/12kg
    50 Walking Lunges
    50 Knees to Elbows
    50 Pushups
    50 Back Extensions
    50 Wallball
    50 Burpees
    50 Double unders

  • Accessory Workout

    3 rounds:
    10/10 single leg cossack deadlift - ygig per leg
    8-10 banded nordic curl
    8-10/8-10 half kneeling KB press - ygig per hand

    Liikkeet parin kanssa ygig.

  • Chin up cluster sets Workout

    E3M x 4

    2-4 rep->40s rest->2-4rep

    Suora sarja on pilkottu kahteen osaan. Ensiki teet 2-4 toistoa, jonka jälkeen huilaat 40s. Sen jälkeen teet vielä uudestaan 2-4 toistoa. Jokainen valitsee toistomäärät omat tason mukaan. Voi käyttää myös lisäpainoa. Skaalaus matalassa tangossa.

  • Front squat Strength

    3 x e3m:
    2+2* front squat @ RIR 1-2
    -> *cluster sarja: 15s lepoa toistojen välissä

  • Tabata Plank Hold Workout

    Plank hold
    20/10, 8 rounds

  • 020725 Keskiviikko B Workout

    "Death by devil's press"
    Every minute on the minute
    Buy in: 2 wall walk
    then 1-2-3-4-5... one arm DB devil's press 22,5/15

    At the start of every minute, perform 2 ww, then complete an increasing number of devil’s presses - starting with 1 and adding 1 rep each minute. Continue until you cannot finish the required number of devil's presses during that minute.

  • RestDay! Workout

    6:30 Basic Endurance CrossFit
    7:30 Mobility + Core Workout
    8:30 Shoulder Accessory

    14:30 Pikkasen enemmän
    16:00 Kipping Pull / Butterfly Technique + Accessory
    17:00 Snatch technique
    18:00 Basic Endurance CrossFit
    19:00 Mobility + Core Workout

  • "Nancy" Workout

    Benchmark "NANCY"

    5 rounds for time:
    400m run
    15 Overhead squat 42,5/30 kg

  • Sumo deadlift Strength

    4 x e2m:
    6 sumo deadlift
    1 set @RIR 3 and climb up to @RIR 0-1
    -> rohkeasti painoa!

  • Eccentric hspu Workout

    RX: E3M x 5

    3-5 eccentric hspu (4-0-0-0) Voi tehdä deficit jos pystyy. Scaled: E3M x 5 3-5 Box pike hspu (3-1-X-1) Huomio liikkeen tempo.