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

  • Basic strenght I Strength

    4 x e4m:
    8 tng deadlift @ RIR 4-5
    6 pullup @ RIR 4-5

  • BBF 030825 Workout

    8 Intervals
    New start every 6th minute

    Alt A and B

    A.
    238m Run
    +
    5 Pushups
    10 Sit-ups
    15 Squats
    +
    10-16 DB Snatches
    10-16 Box Jump-Overs
    10-16 Wall Balls

    B.
    12-20 Calories
    +
    5 Pushups
    10 Sit-ups
    15 Squats
    +
    10-16 KB Swings
    10-16 Ring Rows
    10-16 Burpees

  • RestDay! Workout

    7:30 Mobility + Core Workout
    8:30 Basic Endurance CrossFit
    9:30 Snatch technique

    12:00 Basic Endurance CrossFit

    15:00 Kipping Pull-Ups technique + Accessory
    16:00 Mobility + Core Workout
    17:00 Basic Endurance CrossFit
    18:00 Snatch technique
    19:00 Ring Muscle-Up, technique

  • Cool down / liikeflow Workout

    4 EMOM @cool down effort

    1. 45s of weightlifting movement
    2. 45s of gymnastic movement
    3. 45s of aerobic movement
    4. 45s of favourite bodyweight movement

    Toistoja kevyesti ja hyvällä tekniikalla. Valitse helppo liike.

  • Wintervals Workout

    2 min on / 1 min off:

    1. 10 bar over jumps + 10 dl
    2. 10 bar over jumps + 10 hang power cleans
    3. 10 bar over jumps + 10 front squats
    4. 10 bar over jumps + 10 stoh.

    Rx´d: 60/40. Tulos on yhteenlasketut toistot.

    Tankoliikkeet max. 2 osassa, mieluiten UB. Pyri pitämään tauot max. 5s. Pyrkimyksenä pysyä koko ajan liikkeessä, tahdilla säädellä harjoituksen intensiteettiä.

  • Squat cleans, burpees & running + Accessories Workout

    6 rounds with 3:00 send-off:
    3 Squat cleans 100/65kg
    5 Burpee box jump overs 24/20"
    200m run

    Accessory:
    50 Strict toes to bar. Split up as little as possible.

  • ”Sean Suiter” Workout

    ”Sean Suiter”

    6 kierrosta parin kanssa

    11 raaka rinnalleveto+työntö 61/43kg
    16 tangon yli yleisliike
    17 boksihyppy

  • Yates row & z-press Workout

    E1:45 x8, alt. between a & b:
    a) 8-12 reverse grip Yates row
    b) 8-12 double db z-press
    - viimeiset sarjat failureen asti

  • METCON Workout

    4rounds:

    400m run
    15 front squat@50/35kg
    15 ttb

  • Assariksi leukoja Workout

    7 sets:
    3 weighted pull-ups