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

  • Maanantai 5.2.24. FN Workout

    Warm Up
    2 rounds
    2 min cardio machine
    16-20 cossack squats
    8-10 pause wall squats
    8-10 burpees
    then some barbell prep for snatch and start Strenght part

    Strenght
    Flat foot snatch 3x3 reps @35-50%
    Snatch 3x3reps@60-70%
    4 sets : 75-85%x1, rest 15sec 75-85%x1, rest 15sec 75-85%x1 rep
    rest 1-2 min bwn sets.
    Snatches can be done squat or power snatch, depending of your needs/mobility

    Metcon
    12 min amrap
    Tabata with cardio machine
    then rest of the time amrap of :
    3 power cleans @50-60% of 1rm (no more than 60/42.5kg)
    6 push ups
    9 air squats
    target is 8-12 rounds total

  • Strength 31-01-2024 Strength

    POST WORKOUT STRENGTH
    Back Squat
    5x5

    • Use the same Light Weight for All Sets. This is a Deload Week.
    • Week 5 of 6

  • RestDay! Workout

    8:00 Front Squat 1RM
    9:00 Basic Endurance CrossFit

    16:00 Basic Endurance CrossFit
    17:00 Mobility
    18:00 Front Squat 1RM
    19:00 Kipping Pull-up/ CTB + Double Unders, Technique

    ...next deload...

  • For time Workout

    12 squat clean thrusters (35/52,5 kg)
    24/30cal ergo
    9 squat clean thrusters
    24/30cal ergo
    6 squat clean thrusters
    24/30cal ergo

    Scaled WOD
    For time:
    12 squat clean thrusters
    20 cal ergo
    9 squat clean thrusters
    20 cal ergo
    6 squat clean thrusters
    20 cal ergo

  • Friday Strength Strength

    5x5 Bench Press

    Go heavy!

  • Conditioning Workout

    EMOM24
    1. 30s DU/Crossover/SU
    2. 20/20s Dual KB mixed carry (Farmers & front rack)
    3. 8-12 T2B or T2R
    4. 10-12 Alt. DB snatch
    5. 8-10 Burpee
    6. Rest

    RPE 3

    Huom!
    Painot huomioiden treenin RPE.

  • EMOM12 Workout

    RX:
    1. 15/10 Cal row
    2. 10-12 Dual DB hang clean @ 2 x 22,5/15kg
    3. 14-16 Wall ball @9/6kg
    4. Rest

    Scaled:
    1. 13/10 Cal row
    2. 10-12 Dual DB hang clean @2 x 17,5-20/10-12kg
    3. 14-16 Wall ball @6/4kg

  • 18.1.2024 Wallballs Workout

    AMRAP 6 Work 1:30 Rest 0:30

    Max Reps Wallball Shots 20/14p

  • Clean Complex Workout

    Clean complex: (10-15min)
    2 Muscle clean + 3 High hang squat clean (No feet)

    Huom!
    Tämä kompleksi toimii lämmittelynä raskaampia nostoja ajatellen.
    Nostot tehdään "No feet" tyylillä eli jalat eivät saa irrota maasta. Päkiälle nousu saa tapahtua ojennuksen/ponnistuksen jatkumona.
    Pidä painot kevyenä.

  • Conditioning Workout

    EMOM40
    1. 12/8 Cal ergo
    2. 4-6 Devils press
    3. 10-15 Wall ball
    4. 6-8 Burpee box jump over
    5. 40s Shuttle run
    6. 12/8 Cal ergo
    7. Rest
    8. Rest

    RPE 3-3.5