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

  • Front Squat/Presses Strength

    5 sets
    2 Front Squats @77,5-87,5%
    8/arm Seated Single Arm DB/KB Presses

  • RestDay! Workout

    9:00 Basic Endurance CrossFit
    10:00 Mobility + Core Workout
    11:00 "Murph" / "Half Murph" ( 3.6.2025 )

    15:00 Mobility + Core Workout
    16:00 Basic Endurance CrossFit
    17:00 Kipping Movement Technique

  • Doubling Up Workout

    Alternating EMOM

    A: Double under or double under form practice singles 50s of the minute

    B: alternating reps of burpees and candlestick burpees staring at 6 reps increase by 2 every time you come back to B. Stay put at number of reps when you can no longer finish within the minute.

    Half class starts on A half class starts on B.

    Spread out and know your and your partners positions before starting. Do not get whipped with a skipping rope. It hurts. Do not whip someone with a skipping rope. They won't like you anymore.

    Mark how high you got in your Burpee reps in results.

    14 minute EMOM
    18 minutes

  • 100625 Tiistai A Strength

    Tempo back squat
    4x5 (31X1) @65-70% 1RM

  • Snatch Strength

    EMOM4:
    1 snatch pull + 1 hang squat snatch + 1 ohs @ 50-60%

    10 x e75s:
    1 snatch @ 80-90%

  • Conditioning Workout

    EMOM 36:
    1. 12 wall ball @ 9/6kg + AMRAP alt. DB snatch @ 50/35lbs
    2. 12 toes to bar + AMRAP burpee to target
    3. REST
    4. 10 alt. pistol squat + AMRAP row
    5. 200m run
    6. REST

    @ RPE 4-4,5

    -> työminuutit 1-2 & 4-5 tarkoitus työskennellä kokonaan (paitsi juoksussa voi jäädä enemmän lepoa)
    -> t2b -> 1-leg t2b -> leg raises -> knee raises
    -> pistol squat -> assisted pistol -> negative -> pistol to target

  • Step back lunge Strength

    E2:30 x4:
    5+5 step back lunge (tanko niskassa, vuorojaloin)
    - RIR 1-2 viimeisessä sarjassa

  • Wod BBF Workout

    Emom20 x2, 3min rest between

    A) emom20
    1. 12-16 Banded triceps pushdown
    2. 12-16 Bicep plate curl (ahafa)
    3. 8-12 Burpee pushup
    4. 5-8/5-8 lunge + step-up
    5. 12-16 Goblet squats (heavy)

    REST 3min

    B) emom 20
    1. 12-15 cal
    2. 15-20 wallballs
    3. 45sek shuttle run
    4. 14-18 db snatches 22,5/15kg

  • 15-12-9-6-3 ja 3 liikettä Workout

    15-12-9-6-3

    Thruster, raskas paino max 60/40kg
    Leuanveto (tiukkana)
    Urheilijan yleisliike

    aikaraja 25 min.

  • Askelkyykky painolla ja kehonpaino treeni Workout

    Lämmittely

    3 kierrosta
    6 ylös alas
    6+6 Askelkyykky eteen kädet ylös
    6 Mittarimato + punnerrus

    Alkavalla 2 minuutilla x4
    Askelkyykky paino olkapäällä 6+6 toistoa

    12 min.
    6 Etunojapunnerrus
    8 Istumaannousu
    10 Kyykky