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

  • Partner conditioning Workout

    AMRAP16
    5 t2b
    7 hang power clean 40/30kg
    9 wall ball 9/6kg

    RPE 3.5-4

    You go i go per kierros.

    Kaikki liikkeet pitää mennä ub. Ideana ei olla mennä all out vaan keskittyen hyvään ja taloudelliseen tekniikkaan.

    Skaalaukset: t2b->t2r->leg/knee raises hang pc->paino wall ball->paino

  • Thruster 3 Strength

    3x3
    V2
    ~Samalla kuormalla

  • Työntö 3 Strength

    3x3
    2x2

    -Nousu v2

  • "Hot Flash" Workout

    30-20-10:
    Single Dumbbell Power Snatches 22,5/15kg
    Row Calories (women cal 21-14-7)

  • "Double Check" Workout

    On the 4:00 x 5 Rounds:
    50 Double Unders
    20/15 Calorie Row
    10 Front Squats 70/45kg

    Your final score will be the slowest of the 5 rounds

  • Leuka 2 Strength

    4x5 V2

  • Thruster 1 Strength

    3 RM

    Päivän paras!

  • Rowing intervals Workout

    CONDITIONING

    Rowing intervals

    10 rounds (total of 10min)

    20sec ON, 40sec OFF

    Hit the intervals with RPE 4 (heavy breathing, but not gasping for air). Keep a steady pace and row the intervals with same SPM (stroke per minute) and speed. During the OFF, row with RPE 2-3. Don´t start to fast

    Overall RPE 4

  • 2 rounds for time Workout

    2 rounds for time

    100 cal Bike/Airbike
    100m Walking Lunge
    100 cal Row
    100 Air Squat

    RPE 3-4

    Target: steady pace, brake the sets as needed.

  • RestDay! Workout

    7:30 Deadlift + Row ( 13.10.2024 )

    16:00 Teens
    17:00 Basic Endurance CrossFit
    18:00 Deadlift + Row ( 13.10.2024 )
    19:00 Mobility + Core Workout