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

  • 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

  • ”Basic” vol. 179 Workout

    Dynamic Mobility 5min

    10m CrabWalk Forward
    10m CrabWalk Backward
    10m InchWorm
    10m BearWalk
    10m Act Samson
    10m Duck Walk

    EMOM 35

    1. 8-12 Box Step Overs (weight)
    2. 10-15 Goblet Squats (kb, db)
    3. 8-12 Box Dips
    4. 1-2 WallClimbs
    5. Rest

  • Wma Extra Workout

    3 x supersarjat
    a) 12 DB Floor Press
    b) 12 Dual Gorilla Dumbbell Rows
    2min lepo välissä

  • Gymnastics: Handstand Push-Up, Viikko 2. Workout

    Lämmittely:
    3 kierrosta:
    10 + 10 yhden käden lapapunnerrus kontillaan 10 diamond push up, polvet maassa
    10 bent ovet flys (pienet kiekot)
    20sek hollow hold

    1. HSPU asennon kertaus

    2. EMOM 6 (yksi toisto lisää viime viikkoon)
      strict hspu/ boxilla pike asennossa polvet/ varpaat boxilla

  • FOR QUALITY 12mins Workout

    10 x strict one leg t2b/ leg lifts
    20m + 20m OH DB/KB carry
    10 + 10 bent over row

  • Kippi viiko 3, pull up Workout

    AMRAP 10

    5 x Kipping pull up
    3 + 3 DB cluster
    20 DU