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 workout, I go you go: Workout

    26min AMRAP:
    26 Wallball,
    26 Power Snatch(40/30kg),
    26 Box Jumps,
    26 Push Press(40/30Kg),
    26 cal Row

  • ”Tehokkuus” Workout

    Päivän treeninä huhtikuun Wodliiga ”Tehokkuus”

    16 kierrosta

    2 paholaisen punnerrus 2x Kp:t
    4 boksille asekellus 2x Kp:t
    6 Etukyykky 2x Kp:t

    Aikaraja 15 min.

    RX: 2x 15/22,5kg Kp:t ja 50/60cm boksi
    Skaalaus: 2x 10/15kg Kp:t ja 50/60cm boksi

    Toistot saa jakaa täysin vapaasti. Toineen työskentelee ja toinen lepää.

    Ikäryhmät:
    Alle 18 ja masters 40-49:
    RX: 2x 12,5/20kg Kp:t ja 50/60cm boksi
    Skaalaus: 2x 10/15kg Kp:t ja 50/60cm boksi

    Masters 50+
    RX: 2x 10/15kg Kp:t ja 50cm boksi kaikilla
    Skaalaus: 2x 5/10kg

  • Chin ups & Bench press (1/6) Strength

    E2MOM x8, alt. between a & b: (tot. 16min)
    a) 10 bench press
    b) 10 chin up (vastaote) / 1-2 leg or partner assisted chin up
    - rir 2-0 in both movements, no failures

    Merkkaa tähän leuanvedon tulokset

  • HS PRACTICE + GYMNASTICS HOLDS Workout

    Hs hold practice
    .
    .
    Gymnastics holds
    .
    .
    5rounds:
    20s ON / 40s off
    1) hs hold
    2) chin over bar
    3) ring support
    4) hollow hold

  • POWER CLEAN & JERK COMPLEX Strength

    8sets:

    1 power clean + 1 hpc + 1 jerk 70-83%

  • Rowing intervals Workout

    Rowing intervals:
    5 x 250m @ 1k pace - 2-5s
    - rest 1:1 after each interval

    Huomioita:
    Esim. jos soudit tonnin 500m splitillä 1:45 (eli kokonaisaika 3:30) -> tavoitetahti tänään 1:40-1:43.

    Voit myös tehdä 1k testin, jos missasit sen viime viikolla.

  • reps for time Workout

    21-18-15-12-9 reps for time of
    Toes to bar
    Front squats (35/52,5 kg)

    scaled wod
    15-12-9-6-3 reps for time of:
    Hanging knee raises
    Front squats

  • Back Squat (DELOAD) Strength

    In 20min:
    Build to a snappy set of 3 Back Squats
    - Don't go near failure or even have to take "longer" reps to complete. Keep good posture and some speed out of the hole.

  • Partner workout Workout

    From 1 to 10 with a partner, for time:
    - Reverse bicep curl 40/28kg
    - Barbell Push-up
    - Bicep curl

    Do as a giant set. 1rep of each and then rest while partner does 1 rep of each. Repeat this with 2, 3, 4reps and so on, until 10reps of each is done.

  • RestDay! Workout

    8:00 Mobility + Core Workout
    9:00 Basic Endurance CrossFit

    16:00 Shoulder Accessory
    17:00 Basic Endurance CrossFit
    18:00 Handstand Walk, technique
    19:00 Mobility + Core Workout