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

  • RestDay! Workout

    7:00 Basic Endurance CrossFit
    8:00 Mobility
    9:00 "Murph"

    12:00 Basic Endurance CrossFit

    16:00 Basic Endurance CrossFit
    17:00 Handstand Walk Technique
    18:00 "Murph"
    19:00 Mobility

  • Conditioning Workout

    4 x 8 min on / 2 min off (alternate between a and b)

    A)
    Buy in 30 Cal Echo Bike / Bike erg / Row / Ski
    -> Amrap:
    10 Wall Ball
    10 KB Swing
    10 Target Burpees

    B)
    Buy in 30 Target Burpees
    -> Amrap:
    10 DB Snatch
    10 DB Walking lunges
    10 Cal Echo Bike / Bike erg / Row / Ski

  • Työntöproge 6 Strength

    5x2, nousu V1 painoon

    -Pieni lisäys edelliseen.

    *Pidä viimeinenkin nosto teknisesti hyvänä, eli saksien pituus pysyy samana ja työntö ohjautuu lukituille käsille lapojen päälle.

  • 17.6.2023 Lunges and Burpees Workout

    For time :

    42 Front Rack Lunge 40/27,5kg
    42 Bar Over Burpees

    TC 8

  • 120623 Maanantai A Strength

    Tempo back squat VK5/6
    3x12 (2020) 45-50% 1RM, same weight than last time

    6 viikon kyykkyproge, jossa tehdään vuoroviikoin tempo back squatia ja pause back squatia. Tempo-kyykyissä pidetään sama paino tulevilla viikoilla sarjoissa ja toistomäärä kasvaa 2 reps.
    Pause-kyykyissä sarjoja tulee yksi lisää, toistomäärä vähenee yhdellä ja paino kasvaa.

  • WOD Workout

    ON A 12:00 RUNNING CLOCK...
    800m Run
    Immediately Into AMRAP in Time
    Remaining of:
    15 Med Ball Squat Cleans@9/6kg
    20 Walking Lunges
    100m Run
    RPE 8-9

    OPTIONAL COOL DOWN
    2-3 SETS FOR QUALITY
    1:00/1:00 Hamstring Foam Roll
    10 Elevated Calf Raises w/:01 Pause in Bottom Position
    10 Alt. Groiner Stretch

  • Skill 13-06-2023 Workout

    EVERY 3:30 x 3 SETS
    1:00 Row/Bike/Ski/Jog
    10 Back Rack Alt. Lunges @ increasing
    3-5 Gymnastic Rep Build Up
    -Rest w/ Time Remaining-

    • Gymnastic Options: Ring Rows, Jumping Pull-Ups, Kip Pull-Ups, Kip Chest to Bar Pull-Ups, Bar Muscle-Ups

  • Strength Workout

    EMOM x 8 MINUTES
    1 Above the Knee Power Clean + 1 Below the Knee Power Clean + 1 Front Squat
    - Start Light and build to Moderate
    - RPE 6

  • ”Double Agent” Workout

    3 Rounds For Time:
    400m Run
    30-20-10 Power Cleans 40/30kg
    100 Double Unders

    Time Cap: 18 Minutes

  • Power Clean 1x3 Strength

    Power Clean for load:
    #1: 3 reps