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

  • Strict chin up Workout

    Level 1.

    EMOM10

    1-2 weighted chin up

    Level 2.

    EMOM10

    1-2 bodyweight chin up

    Level 3.

    EMOM10

    1-2 banded chin up

    Valitse sellainen lisäpaino/toistomäärä, että sarjat pysyvät laadukkaina. Jokainen toisto mahdollisimman kovaa ylös.

  • Strict hspu Workout

    Level 1.

    E2M x 5

    1 set of strict hspu (2-0-X-1)

    Tässä tavoite toistomäärä on 4-8 toistoa. Jos 8 on liian helppo niin tee deficit.

    Level 2.

    E2M x 5 4-6 strict hspu - koroke pään alla (2-0-X-1) Käytä mahdollisimman matalaa koroketta pään alla ja pyri vähentämään sitä joka viikko. Maksimissaan yksi abmat.

    Level 3.

    E2M x 5 5-8 pike hspu (2-0-X-1) Jalat/polvet boksin päällä. Voi tehdä myös deficit, jolloin saat pidemmän liikeradan.

  • ”Viola 1” Workout

    25min amrap:

    3-6-9-12-15-18-...jne...

    • thruster (N 30kg / M 42,5kg)
    • leuanveto
    • bar-over-burpee

  • 28.6.2025 Cooper Test ( AHMON Kentällä Siilinjärvellä ) Workout

    Run Max Distance in 12 minutes

  • 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