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

  • 060622 Maanantai A Strength

    Back squat progression VK4/5
    6x4
    @70-80% 1RM

    5VK takakyykkyprogressio, jossa toistomäärä vähenee viikoittain, sarjoja tulee yksi lisää sekä kuorma kasvaa.

  • 180223 Lauantai Workout

    CrossFit Open 23.1

    RX version
    Complete as many reps as possible in 14 minutes of:
    60 cal row
    50 toes to bars
    40 wall ball shots
    30 cleans
    20 muscle-ups

    ♀ 14-lb ball to 9-ft target, 95-lb cleans (43kg)
    ♂ 20-lb ball to 10-ft target, 135-lb cleans (61kg)

    Scaled version
    ♀ 10-lb ball to 9 ft, hanging knee raises, 65-lb (30kg) cleans, chin over bar pull-ups
    ♂ 14-lb ball to 10 ft, hanging knee raises, 95-lb (43kg) cleans, chin over bar pull-ups

  • “Running Mary” or “Running Cindy” Workout

    CONDITIONING

    “Running Mary” 20min AMRAP:

    200m Run
    5 HSPU
    10 Pistol Squat
    15 Pull-Up

    Or

    “Running Cindy” 20min AMRAP:

    200m Run
    5 Pull-Up
    10 Push-Up
    15 Air Squat

    RPE 3 to 4

    Target: unbroken rounds with steady, repeatable pace.

    Tailoring options:

    Mary:
    Lower rep scheme→ 3-6-9
    HSPU→ use ab-mat under head
    Pistol Squat→ check variations from gym library

    Cindy:
    Lower rep scheme→ 3-8-12

  • EMOM 16 Workout

    A.
    7.5m . 7.5m Handstand walk
    or
    1-2 . 1-2 reps Wall Walk

    B.
    3 . 3 "2 for 1 Burpee to Target" (2 push Ups for each burpee)

    C.
    40 sec Maximum effort Calories (different machine each round)

    D.
    REST

    . = Rest until 30 sec and then start your second set

    You should do each movement in 2 sets where you start the first set at 0:00 and your second set at 0:30.

  • 10min amrap: gtoh / AbMat-istumaannousu / burpee Workout

    10min amrap:

    • 20 ground-to-overhead (N 25kg / M 35kg)
    • 15 AbMat-istumaannousu
    • 10 burpee

  • 4.10.2024 Active Recovery Workout

    45 minutes of : ( HR Zone 1-2 )

    3-minutes Cardio
    20 Hand to hand kettlebell swings
    1 Side Turkish get-up
    3-minutes Cardio
    40m DUAL KB overhead carry
    3 Seiza Squat to Sit
    20 Straight-arm band pulldown
    10 Alternating Cossacks

  • 10 x (2 raaka rinnalleveto + 1 työntö) - 2,5min välein Strength

    10 x

    • 2 raaka rinnalleveto + 1 työntö

    2,5min välein

  • Rest Day! Workout

    7-8 Weightlifting
    8-9 Mobility
    9-10 Basic endurance running

    16-17 Mobilty
    17-18 Gymnastic
    18-19 Basic endurance running
    19-20 Basic endurance CrossFit
    20-21 Basic endurance CrossFit

  • 27.9.2024 Chin-Ups & Dips Workout

    EMOM 16

    1 Minute : 4 Strict Chin-Ups ( Weighted / Banded )
    2 Minute : Rest
    3 Minute : 6 - 10 Ring Dips
    4 Minute : Rest

  • AMRAP 8 Workout

    AMRAP 8
    10-20-30-40-... Double Unders
    2-4-6-8-... Handstand Pushups
    3-6-9-12-....Toes-to-bar