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

  • Optional accessory Workout

    Optional Accessory

    CONDITIONING

    For time:

    21-15-9 Wallball
    42-30-18 DU

    RPE 3

    Target: all sets unbroken

  • Skill Day Workout

    @Skillday

    Work on your weaknesses for 20-30min.

    3-5 rounds for quality, rest as needed, scale if needed. Check the videos.

    1) 10-20 Bar Hanging Hip Touches
    2) Banded Core Hold (5sec, 3-positions)
    3) 10-20 Hollow Pull-Down
    4) 2-3 set: Wall Climb + 10-20 Wall Facing Shoulder Taps
    5) 10+10 Banded Hamstring Curl
    6) 5+5 Single Arm OHS KB/DB

  • AMRAP 12 Workout

    AMRAP 12
    15 Pushups
    12 Deadlifts 60/40kg
    9 Box Jumps
    6 Thrusters

  • RestDay! Workout

    12 - 13 Back Squat & Run
    16 - 17 Back Squat & Run
    17:15 - 18:15 Puijon hissikuilu/portaat 17:15-18:15.
    18 - 19 Back Squat & Run
    19 - 20 Basic Endurance CrossFit

  • C&J Doubles Strength

    WEIGHTLIFTING

    C&J Doubles (anyhow). Drop and Go.

    Every 90-120sex x9

    1-3 RPE 3+
    4-6 RPE 4
    7-9 RPE 4+

  • Torstai 25.4. Workout

    Wod
    400m run
    21 db/kb snatch 22,5/15
    400m run
    15 db/kb snatch
    400m run
    9 db/kb snatch

  • Torstai 25.4. Strength

    10 Min Emom
    2 Snatch 77,5-82,5%

  • Naruhommia Workout

    20 x tupla
    10 x wall ball 9/6kg
    1 x köysi
    5 kierrosta

    Lähdöt lennosta klo 18:00 - 19:30.

    Kaikki tämän viikon treenit ovat wanhoja. Jokaiselta vuodelta tulee yksi. Aloitetaan vuodesta 2013. Tämä wod on tehty 4.12.2013.

  • Strict Pull up & HSPU Workout

    "Test"
    Max reps:
    1.) Strict Pull up
    2.) Strict HSPU

  • For time Workout

    50/40 cal Row/Air bike
    50 Wallball (20/14lbs)

    Time cap: 7min.