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

  • 1.10.2024 Lunges Workout

    5 Sets x Every 3:00

    20m Dual DB or KB. AHAP

  • BACK SQUAT Strength

    Back squat

    3x10

    E3MOM / 3+ REP IN TANK

  • Pystypunnerrus 5 Workout

    Vaihteluviikko, 25min laadukkaasti

    6-8 toistoa liike

    Ranskalainen punnerrus
    Hauiskääntö
    Pystäri käsipainoilla
    10-20s Kuppipito
    90s Kevyt kone tai hölkkä

  • 31.12.2017 Workout

    for time
    30-25-20-15-10
    KB swing 32/24kg
    Hang power clean 50/35kg
    V-Ups

  • 24.1.2018 deload cycle Workout

    With partner

    EMOM 10 Strict TTB

    Even : IGO
    Odd: YOUGO

    rest 1 min

    EMOM 10 Sprint run

    Even : IGO
    Odd : YOUGO

  • 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