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

  • Jalkabodaus 7 Strength

    Hipthrust
    3x 2× nousu v1

    3x 6-8
    NHC
    Pistoolikyykky

  • WOD Workout

    RX
    AMRAP x 8 MINUTES
    35 Double Unders*
    5 Push Jerks @ 75% of 1-Rep
    *Option for Unbroken.

    SCALED
    AMRAP x 8 MINUTES
    70 Single Unders
    5 Push Jerks @ moderate
    RPE 7

    GOAL : 5+rounds

    OPTIONAL COOL DOWN
    2-3 SETS FOR QUALITY
    5 As w/Light Weight
    5 Ts w/Light Weight
    5 Ys w/Light Weight
    10 SLOW Arm Haulers
    1:00 Foam Roll or Couch Stretch
    -Rest as Needed b/t Sets

  • Clean & jerk technique Workout

    4x 2 clean pull + 2 hang power clean + 2 push press

  • 13.12.2023 Deadlift Strength

    Deadlift ( DeadStop )

    4-4-4-4-4 Use same weight across ( about 75 - 82 % )

    Send Off 3:00

  • 121223 Tiistai Workout

    10 rounds
    1 min work / 2 min rest
    6 DB snatch 22,5/15
    6 burpee over DB
    AMRAP shuttle run (1rep is 7m)

    Hard effort every round! Goal is to have about 30s time for shuttle run
    Result is shuttle run reps

  • Swimming 17:00—> Workout

    60-90min of Swimming:
    Practise Swimming technics by Aki Rantahuhta

  • Strength 08-12-2023 Strength

    Back Squat
    12-10-8

    • Start Light and build to Moderate. This is a deload week in the Strength Cycle.
    • Week 4 of 5

  • Core Workout

    3 Rounds:
    20s Side plank (R)
    20s Rest
    20s Side plank (L)
    20s Rest
    20s Flutter kick
    20s Rest

  • RestDay! Workout

    7:00 Basic Endurance CrossFit
    8:00 Mobility

    15:00 Mobility
    16:00 Basic Endurance CrossFit
    17:00 Clean & Jerk, Technique

  • WOD Workout

    3 Kierrosta aikaa vastaan

    500m Juoksu RX (soutu/hiihto tai 1km pyörä)
    12 Clusteria 35/45kg

    TC: 25min