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

  • 7.12.2024 Basic Endurance Workout

    Basic Endurance 48 minutes Of : ( HR Zone 2-3 )

    12 Minutes : Row

    12 Minutes :

    20 Box Step-Ups 24"/20"
    2 Rope Climbs
    20 Medball Trusters 20/14p
    10m Handstand Walk

    12 Minutes : Bike

    12 Minutes :

    20 Push-Ups
    4 BMU
    20 V-Ups
    10 Pistol Squats

  • 031224 Tiistai Workout

    DELOAD WEEK

    A) Ring muscle up technique

    B) On the minute for 8min
    1. Set of ring muscle-up / jumping RMU + AMRAP burpee
    2. Rest

    C) Accessory
    On the minute for 6min
    1. 20-25s ring support hold hold
    2. 20-25s ring dip hold
    3. Rest

  • WOD: Kb DT Workout

    AMRAP10:
    12 suitacase deadlift
    9 hang power clean
    6 stoh

    Rx: 24 / 16
    Work with one kb, change hands between rounds.

    You can choose WOD or EASY version for any class of the day.

  • Warm up Workout

    10x 40s on / 15s off:
    1. su -> du/crossover su
    2. alt. cossack squat
    3. prone banded overhead press
    4. ring scapular pull up+ring row
    5. alt. crab reaches

  • Pariwod Workout

    Parin kanssa, vapaat vaihdot, toinen tekee, toinen lepää:

    • 1000m soutu
    • 100 askelkyykkyä
    • 200m viivajuoksu
    • 100 rinnalleveto raakana (N 42,5kg/ M 60kg)
    • 1000m soutu
    • 100 bar facing burpee
    • 200m viivajuoksu
    • 100 ilmakyykkyä
    • 1000m soutu

  • Front squats Strength

    Front Squat 4x5x80%

  • 23.11.2024 Active Recovery Workout

    45 minutes with partner of :

    1000m Row
    30 Gorilla Row
    40 Romanian Deadlift w/DB´S
    80 Cal Bike / Other Plank
    40 Front Squat w/ DB´S
    30 Burpees

    Split reps as you like

  • Snatch Workout

    10min:

    2 pause snatch high pull + 1 pause squat snatch @40-50%

    2s pysäytys polven alla - polven päällä ja nivusella. Kevyet ja tekniset painot. Sarjojen välissä 60-90s lepo.

    10min:
    2 pause squat snatch @50-60%

    2s pysäytys polven päällä. Sarjojen välissä 60-90s lepo.

  • 5 x 2:00 rounds Workout

    10 deadlifts (55/85 kg)
    Max shuttle runs
    – 1 shuttle run is 7.5m out and back.
    – Rest 1:00 between rounds.

    Scaled WOD
    5 x 2:00 rounds:
    10 deadlifts
    Max shuttle runs
    – 1 shuttle run is 7.5m out and back.
    – Rest 1:00 between rounds.

  • RestDay! Workout

    7:00 Basic Endurance CrossFit
    8:00 Mobility + Core Workout
    9:00 Back Squat 1 RM ( 16.11.2024 )

    15:00 Basic Endurance CrossFit
    16:00 Back Squat 1 RM ( 16.11.2024 )
    17:00 Kipping Movement Technique
    18:00 Mobility + Core Workout
    19:00 Back Squat 1 RM ( 16.11.2024 )
    20:00 Basic Endurance CrossFit