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

  • 1.Conditioning Workout

    "Buckle Up"
    AMRAP 5:
    60m walking lunge (no weight)
    35 abmat sit-ups
    Max calorie row

    Rest 5 minutes

    AMRAP 5:
    30m single dumbbell walking lunge (50/35)
    50 abmat sit-ups
    Max calorie row

    Rest 5 minutes

    AMRAP 5:
    60m walking lunge (no weight)
    50 abmat sit-ups
    Max calorie row

    Kilos:22.5/15

  • Back squat progression Strength

    Back squat progression week 8

    12-6-6-6

    *Tee kaikki sarjat samalla painolla. Lisää tankoon +5 kg viime viikkoon. Ekan sarjan jälkeen 3-5 min tauko. 6-sarjojen jälkeen 2-3 min taukoa. Proggiksen viimeinen viikko.

  • Chin Up Workout

    Chin Up, weighted if you can
    4x8
    rest 3min btw sets

  • 1.Back Squat - 5-Rep Re-Test Strength

    Build to Heavy 5

    After a build through warming percentages, and a handful of heavier reps to prime the body and mind, let's find a new baseline today on our 5-Rep. Compare to the test at the start of the cycle

  • 20min alkavalla 2 minuutilla Workout

    20min alkavalla 2 minuutilla

    1. 6 raaka rinnalleveto ja työntö, 60/40kg n. @60-70% 1RM
    2. max cal soutu/pyörä/hiihto, ylläpidettävä vauhti

  • AMRAP 10min. Workout

    10 Thruster (40/30)
    10 Burpee over bar

    10 Thruster (50/35)
    10 Burpee over bar

    10 Thruster (60/40)
    10 Burpee over bar

    ... (70/45)
    ... (80/50)
    ... (90/55)

  • "DT" Workout

    "DT" Timothy Davis

    5 rounds for time of:

    Ohje - Valitse yksi kuorma millä teet koko treenin alusta loppuun.
    Haasta itseäsi!
    Voimaa ja tekniikkaa peliin nyt on kova treeni!!
    HUOM KUORMASTA! Miesten RX paino on sama, millä CrossFit Gameseissa DT:tä tehdään.

  • RestDay! Workout

    6:30 Accessory
    7:30 Basic Endurance CrossFit
    15:00 "Hammer"
    16:00 YstäväWod
    17:00 YstäväWod
    18:00 YstäväWod
    19:00 Basic Endurance CrossFit

  • Skull crusher Workout

    Skull crusher
    3x8r
    2-3 reps in the tank.
    On last set, do as many reps as possible.

  • Inverse Tabata AirBike Workout

    10s. On, 20s. Off for 4min
    AirBike for calories