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

  • "FOUR TWENTY" Workout

    AMRAP 4:
    21/15 Calorie Row
    21 Toes to Bar
    21 Front Squats 40/30kg

    [Rest 4 Minutes]

    AMRAP 4:
    15/12 Calorie Row
    15 Toes to Bar
    15 Front Squats 50/40kg

    [Rest 4 Minutes]

    AMRAP 4:
    9/6 Calorie Row
    9 Toes to Bar
    9 Front Squats 60/45kg

  • ”Buy Low, Sell High” Workout

    AMRAP 5:
    Buy-In: 150 Double Unders
    15 Lateral Barbell Burpees
    15 Overhead Squats

    Rest 5 Minutes

    AMRAP 5:
    Buy-In: 100 Double Unders
    10 Lateral Barbell Burpees
    10 Overhead Squats

    Rest 5 Minutes

    AMRAP 5:
    Buy-In: 50 Double Unders

    5 Lateral Barbell Burpees
    5 Overhead Squats

    1st Bar: 40/30
    2nd Bar: 50/35
    3rd Bar: 60/40

  • Conditioning Workout

    Teams of 2 (You go, I go per round)

    14min For quality:
    5 Pull up
    10 Push up
    15 Air squat

    Huom!
    Idea on liikkua reippaasti, mutta ei all out. Liikkeet pitää pysyä laadukkaina!
    Liikkeiden toistomäärät niin, että pystyy tehdä UB.

    Skaalaukset:
    Pull up->jumping
    Push up->määrä minim 6.->kulmaa säätämällä

  • Handstand skills (25-30min) Workout

    3 Rounds: 20s ON/20s OFF
    1. Hollow hold
    2. Scap push up
    3. Prone lying stick lift

    EMOM4
    1 Wall walk + 5-10s Hold
    (Keskittyen hyvään hollow asentoon)

    Rest 2min

    EMOM4
    1-2 Kick up to HS + 5-10s Hold

    Rest 2min

    EMOM4
    1 Handstand hold partner assisted

  • Partner conditioning Workout

    16 rounds: (ygig per round)
    4 strict hspu
    6 c2b/pull up
    10 alt. russian twist

    Tc 18min

    Treeni tehdään parin kanssa ygig per kierros eli kummatkin tekee 8 kierrosta. Valitse sellaiset skaalaukset liikkeisiin, että niiden laatu säilyy ja pystyt mennä ub. Skaalaukset: hspu - reps 2-3 - kipping - DB press pull up - reps 4-5 - jumping russian twist - weight

  • BBF strength Workout

    2-4 rounds for quality

    8/8 DB Z-press
    8/8 KB Leg extension
    10 Face pulls
    6/6 DB/KB Front rack box step up

  • WARM UP Workout

    AMRAP9:
    45s row/ski
    6+6 KB bottom up press
    3 inchworm
    6 bulgarian ring row
    20s+20s banded lat. stretch

  • SNATCH TECHNIQUE Workout

    4-5sets:

    2 snatch balance + 2 OHS

    (easy/moderate)

  • RestDay! Workout

    7:00 Basic Endurance CrossFit
    8:00 Mobility + Core Workout

    15:00 Snatch, Technique
    16:00 Clean & Jerk, Technique
    17:00 Basic Endurance CrossFit ”Helena”

  • Conditioning 10-09-2020 Workout

    Row Intervals: 5 x 500m; rest as partner does the row.

    Today's focus is on experimenting with different stroke rates each interval.

    1: 24 SPM
    2: 26 SPM
    3: 28 SPM
    4: 30 SPM
    5: 32 SPM

    The pace for the 500m effort should increase as the SPM increases (i.e. last one should be the fastest row)