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

  • 25.5.2018 Workout

    Snatch pull + snatch high pull + snatch

    5x1+1+1@80-95%

    Send off 2:00

  • 25.5.2018 Workout

    For time:

    Run 400m
    5 power snatch 55/35kg
    Row 400/350m
    10 power snatch 55/35kg
    Run 200m
    15 power snatch 55/35kg

  • Rest Day! Workout

    FYI!

    Soutaminen on tekniikkalaji siinä missä esimerkiksi Tempaus. Lisäksi se on huomattavasti yksinkertaisempi keino kehittää maksimi hapenottokykyä verrattuna monimutkaisempiin Metcon harjoituksiin. Eli jos haluat oppia soutamaan ei sitä voi korvata juoksemalla tai hiihtämällä 👆

    8-9 Core
    12-13 Basic Endurance CrossFit
    16-17 Snatch Technique
    17-18 Basic Endurance CrossFit
    18-19 Snatch Technique
    19-20 Basic Endurance CrossFit

  • RestDay! Workout

    6:30 Basic Endurance CrossFit
    7:30 Basin Endurance Run + Swimming

    15:00 Basic Endurance CrossFit
    16:00 Mobility
    17:00 Basic Endurance Run + Swimming
    18:00 Mobility
    19:00 Basic Endurance CrossFit

  • WOD Workout

    Against a 5:00 Clock
    500/400 Meter Row
    Max Deadlifts @100/70kg

    REST 3 mins

    REPEAT

    Goal: Scale weight to allow 30+ Reps

    Extra:
    Jefferson Kang Curl: 3 x 3. Rest 60s
    - Light/moderate weight

  • Day 03.2 Thoracic spine Workout

    ACTIVATION

    2-3 rounds, 30-sec rest between rounds

    All 4s reach into chest opening - On out breath, reaching underbody. On in breath, twisting to open the chest and torso – 7 reps each side.

  • Partner workout Workout

    AMRAP 35 MIN.
    ”From top the bottom and back”
    - You Go, i Go -

    100 DU
    90 WB @9/6kg
    80 Box jump overs
    70 V - ups
    60 single arm db front rack lunges 1 x 22,5/15kg
    50 Hang power snatch @40/25kg
    40 T2B
    30 Burpee to target
    20 Push ups
    10 single arm db clusters @22,5/15kg, ALT.

  • Back squat Strength

    Back squat

    12-10-10-8.

    E3MOM / 2-3 reps in tank

  • WOD Workout

    Emom 12

    1) 3 Raakarive 60-70%
    2) 3-5 Boxihyppy

    3min tauko

    Emom 12

    1) 1-3 Köysikiipeily
    2) 4-6 Säkki olalle

  • WOD Workout

    EMOM x 16:00
    Minute 1: 10 Deadlifts @100/70kg
    Minute 2: 30 Double Unders
    Minute 3: 10 DB Front Squats @22,5/15kg per hand
    Minute 4: 60s Easy Recovery (walk, row)

    Goal: All intervals should be tough, but done in 20-25 seconds. Deadlifts should be done touch n go and UB for all rounds, so choose weight wisely.