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

  • Teams of 3 Workout

    For time:

    $ in 100/80cal Row
    Switch athlete after every 10cals. Go hard.
    Then
    21-15-9 Push-ups
    21-15-9 T2B
    First all the athletes complete 21 push-ups i go, you go - style, before moving on to 21 Toes to bar. Then 15, 15, 9 and 9.

    Rest 3min

    $ in 100/80cal Ski
    Switch athlete after every 10cals. Go hard.
    Then
    21-15-9 Alt. DB hang power snatches 20/15kg
    21-15-9 DB OHS 20/15kg (split reps 50:50/hand)

    Rest 3min

    $ in 100/80cal Assault bike
    Switch athlete after every 10cals. Go hard.
    Then
    48 Burpees

    TC 50min

  • Sotilaspenkki 4x4 Strength

    -Varaa 1-2 toistoa
    -Tauko 2-3min

  • CLEAN TECHNIQUE Workout

    4-5sets:

    2 clean pull + 2 muscle clean

    fast&moderate

  • FRONT SQUAT Strength

    FRONT SQUAT

    4x4

    E3MOM / 1-2 RIR

  • Ohs 5x5 Strength

    Tempo 3s. alas & 3s. pause pohjassa
    Kevyt / keskiraskas paino

  • Penkkiveto Strength

    Nousu raskaaseen kakkoseen

  • 170425 Torstai Workout

    2 rounds

    AMRAP 5min
    4-6-8-10... cal row
    2-4-6-8... shuttle run (1x = 6+6m)

    Rest 2min

    AMRAP 5min
    3 strict chest to bar pull-up
    6 hand release push-up
    9 DB squat 2x22,5/15

    Rest 2min

  • Strength 23-07-2020 Strength

    Sumo Deadlift: 5 x 4, every 90s.
    – 3 sets to warm-up to a moderate load or @5% heavier than last week
    – Reset on each rep

  • Bike, squat, kbs Workout

    30s on / 30s off x8:
    a) echo bike
    b) air squat
    c) bike erg
    d) kbs (24/16)

    RPE 8-9, ensimmäinen kierros haastavaa tahtia ja toisella kierroksella pyri pitämään kiinni.

  • RestDay! Workout

    7:30 Basic Endurance CrossFit

    16:00 Teens
    17:00 Snatch Technique
    18:00 Basic Endurance CrossFit
    19:00 Mobility + Core Workout