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

  • Perjantai 9.8. Workout

    Gymnastics
    9 min emom
    Pike Box hspu/ hspu 4-8
    Pike hs legraise 6-10
    V-ups 6-12

    9 min emom
    handstand/ pike hs 10-20s
    Superman rock 20-30s
    Pitkä lankku 10-20s

  • 7.8.2019 Workout

    Tabata´s

    3rds for Total reps in 12 minutes.

    Ring Dip
    Box Jumps 30"/24"
    Burpees to Target

  • 2.Conditioning Workout

    "Double Header"
    For Time:
    50/35 Calorie Assault Bike
    ... Directly into:
    100-80-60-40-20 - Double-Unders
    50-40-30-20-10 - AbMat Sit-Ups
    ... Directly into:
    50/35 Calorie Assault Bike

  • Maanantai 5.8. Workout

    3 Rounds
    1,5 min work / 30s rest
    A)200m Run +
    ME sdlhp 45/30kg
    B)200m run +
    ME stoh 45/30kg
    C)Row

  • Running and D-Ball stuff Workout

    CONDITIONING

    For time:
    400m Run
    5 D-Ball/Sandbag Ground to Shoulder
    60m D-Ball/Sandbag Carry
    5 D-Ball/Sandbag Ground to Shoulder
    400m Run

    RPE 3 to 4, this is not all out

  • Run and row! Workout

    Row 5min , run 800m, 1min rest
    Row 10min, run 800m 1min rest
    Row 15 min, run 800m

  • Strength work Workout

    STRENGTH (sport specific)

    4 rounds, 30-45sec rest between movements

    1) 5+5 Double KB Front Rack Box Step-Up
    2) 20m Heavy D-Ball/Sandbag/Yoke/Farmers Walk
    3) 8 DB Bench Press, tempo 3210(3sec down, 2sec hold at the bottom)
    4) 8 Double KB Row, tempo 3010 (3sec down)

    RPE 3+ to 4

  • Running clock Takomotor Workout

    Running clock,

    0-8 min (TC:6:30)

    2 rds
    Ski Erg calories 20/16
    Russian KB swing 14 reps
    Lateral burpee BJ overs 12 reps

    L1: 28/20kg
    L2: 32/24kg

    8-16 min (TC:14:30)
    Row 1k
    40 alternating DB snatches

    L1: 20/15 kg
    L2: 25/17.5kg

    16-24 min
    Run kortteli ~1000m

  • For time Workout

    15-12-9-6-3
    GTOH w/2DBs 22,5/15kg
    Box facing Burpee (over the box)

  • RestDay! Workout

    8:00 Murph
    12:00 Murph

    16:00 Basic Endurance CrossFit
    17:00 Weightlifting, Squat Snatch
    18:00 Murph
    19:00 Mobility