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

    8:00 Snatch Technique
    9:00 Basic Endurance CrossFit

    16:00 Mobility
    17:00 Basic Endurance CrossFit
    18:00 Kipping Movement Technique
    19:00 Basic Endurance CrossFit

    ...Next Deload...

  • MPF Workout

    AMRAP 9 spine
    10 segmental cat/cow
    5-10 seated thoracic extension
    5+5 sidelying thoracic rotation

    AMRAP 9 hip
    45sec hip 90/90+ lean + lift
    5+5 straight leg lift over box
    5-10 single leg glute raise
    10 deep squat + calf raise

    AMRAP 9 shoulder
    5+5+5+5 prone shoulder rotations
    10+10 shoulder rotations supine
    10 prone shoulder extensions with stick
    45sec wrist flexion, extension & biceps curl

    AMRAP 5 neck
    30s quadruped neck car
    10-20 neck curls

  • As many rounds as possible in 10 minutes of Workout

    10 thrusters (37,5/52,5 kg)
    10 power snatches

    Scaled WOD
    As many rounds as possible in 10 minutes of:
    7 thrusters
    7 hang power snatches

  • OLY: Clean & jerk Strength

    6 x 3 squat cleans + 1 split jerk @80 % / tough but doable weight.

    Rest 90 s - 2 min

  • WOD Workout

    Buy in:
    120 total Meter Single Arm OH Carry @24/16kg (60 Meters each side)
    Then,
    3 Rounds of:
    25 Push-ups
    10 Strict Chin-ups
    Then,
    120 total Meter Single Arm OH Carry @24/16kg (60 Meters each side)

    Rx+: 30 Hand Release Push-ups, 15-20 Strict Pull-ups
    TIME CAP = 16:00.

    OPTIONAL COOL DOWN
    2-3 SETS FOR QUALITY
    5/5 Sciatic Nerve Floss
    10/10 Banded Ankle Distractions
    20 Alt. Deadbugs
    -Rest as Needed b/t Sets-

  • Partner conditioning Workout

    Teams of 2
    Set 1: AMRAP 10
    40 cal row
    30 KB swing (32/24kg)
    20 burpee over rower

    Rest 4 min

    Set 2: AMRAP 10
    40 wallball
    30 t2b
    20 Alt. devils clean (1 x 22,5 / 15kg)

    RPE 4-4.5

    Huom!
    Toistot saa jakaa parin kanssa
    haluamallaan tavalla.

  • 110424 Torstai Workout

    Alternate for 35min

    A) Easy row
    B) Easy jog
    C) 3 rounds
    6 box jump over (step down)
    6 DB hang snatch 22,5/15
    10 russian twist

    Rotate from A to B, B to C and C to A in three people groups when 3 rounds is ready in part C.

  • 10.4.2024 EMOM 15 Workout

    EMOM 15

    1 Minute : 10-16 TTR
    2 Minute : 10-16 Push-Ups
    3 Minute : 10 - 16 OH Lunges w/ KB

  • 8.4.2024 With Partner Workout

    AMRAP 10 IGYG

    8 Bench Press @ 70% BW
    6 Shuttle Sprint

  • Valakyykky 5 Workout

    Vaihteluviikko

    20min ajan laadukkaasti

    6m OH-lunge (tuplapainot)
    5-7 Seinäkyykkyä
    3+3 Turkkilaista ylösnousua
    90s Kevyt kone tai hyppis