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

  • 280524 Tiistai Workout

    Individual Quarterfinals 2024, Event 1

    4 rounds for max reps of:
    1min snatches 60/37,5
    1min row
    1min double DB box step-up 50cm 2x22,5/15
    1min rest

  • RestDay! Workout

    10:00 Basic Endurance CrossFit
    11:00 Bench Press 1 RM + Metcon ( 16.5.2024 )
    12:00 HS Walk / HSPU, Technique

  • T&G Snatches Strength

    5 sets of
    4 Touch and Go Snatches, work up to heavy sets

  • 100 burpees 🔥 Workout

    100 burpees for time! 🔥

    TC: 13min

  • Strength Strength

    Push Press
    Build to a heavy single over 6 sets. Rest 2:00
    - Sets of: 3,2,2,1,1,1
    - Option: 5 x 5, adding weight if form permits

  • HSPU prog Workout

    E1.30M x 6

    4-6 strict HSPU V.1-2

    Huom! Älä skaalaa liikelaajuutta! Skaalaus: Jalat/polvet boksin päällä tai pike HSPU.

  • WOD Workout

    4x 4min

    20 Punnerrusta
    10 Leukaa
    50 Tuplaa

    -Skaalaa toistoja alemmas, jos yhteen kierrokseen kuluu yli 2min

  • BBF Strength Workout

    3-4 sets of
    6-8 Strict Pullups
    8 Seated Double DB Presses
    4/4 Double KB Box Step-Ups

  • Death by ☠️ Workout

    40min DEATH BY

    Death by Strict Pullups
    - @1min do 1 pullup, @2min do 2 pullup etc.
    - when not longer possible, rest remaining minute
    - rest following minute
    - continue with ⬇️

    Death by HR Pushups
    - begin where you ended Pullups
    - when not longer possible, rest remaining minute
    - rest following minute
    - continue with ⬇️

    Death by Burpees
    - start from 5reps
    - when not longer possible, rest remaining minute
    - rest following minute
    - continue with ⬇️

    Death by Situps
    - begin where you ended Burpees
    - when not longer possible, rest remaining minute
    - rest following minute
    - continue with ⬇️

    Death by MedBall Ground to Overhead
    - start from 10 reps
    - when not longer possible, you are done

  • Bar MU tech Workout

    Warm up (15min) Hyvä lämmittely.
    Pääpointit: -olkapäiden lämmittely -latsien/keskivartalon ja lantion aktivoinit

    Kaikki progressiot rauhassa edeten helposta kohti vaikeampaa.
    A1. Lantio tankoon jalat boksin päällä
    A2. Muscle up jalat boksin päällä
    A3. Tanko muscle-up hypyllä
    A4. Hyppy tankoon (Jump the bar)
    A5. Polvet ylös (Knees up)
    A6. Lantio tankoon (Hips to bar)
    A7. Tanko muscle-up