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

  • 4 rounds for time Workout

    Run 800 m
    – Rest 3:00 between rounds.

    Scaled WOD
    4 rounds for time:
    Run 600 m
    – Rest 3:00 between rounds.

  • Strength + Skill Workout

    RX
    3 SETS
    1-2 Ring Muscle-Ups
    5-7 Deadlifts
    :30 Double or Triple Under Practice

    SCALED
    3 SETS
    3-5 Strict Pull-Ups with Partner Assistance
    5-7 Deadlifts
    :30 Single or Double Under Practice
    Rest As Needed b/t Sets
    Start Light-Moderate and build to workout weight.

  • Vappu team wod Workout

    Teams of 3-4

    3 Rounds for time:
    run 600m with 9 & 6kg wall ball (kaikki juoksee)
    80 t2b (1 tekee)
    60 wall ball (2 tekee synkrona)
    40 db snatch (2 tekee synkrona)
    20 burpee over line (kaikki tekee synkrona)

    TC 40min

    Skaalaukset: t2b->leg/knee raises wall ball ->paino db snatch->paino

    synkro standardit wall ball = kyykyn ala-asento samaan aikaan db snatch = ylä-asento samaan aikaan burpee over line = ala-asento samaan aikaan

  • 26.4.2024 Basic Endurance ( Deload Cycle ) Workout

    Basic Endurance CrossFit

    8 Rounds :
    3 minutes Row
    rest 0:15
    3 minutes Bike
    rest 0:15

  • Wednesday 30th March 2016 Strength

    Strength

    Deadlift x 3 x 5 @ 70% 1RM

  • WOD Workout

    "Southie"
    For time:
    45 Deadlifts (70/52,5kg)
    30 Hang Power Cleans
    15 Squat Cleans

    Timecap: 10 mins
    Beginner Option: AMRAP 8: 8 Deadlifts + 8 Goblet Squats + 8 Squat Thrusts

  • Voimanosto: ma 15.4.2024 penkki max1 Strength

    Penkki max1

    Alkulämmöt esim
    -band-pull-aparts/facepulls
    -lavan aktivoinnit seinää vasten
    -suorinjaloin mave
    -’shoulder dislocates’ harjanvarrella
    —> kaikkia läpi 1-2x20

    +lisäksi käsien/lapojen/kyynärpäiden/ranteiden pyörittelyä mahdollisimman paljon

    Aktiiviset venyttelet: rinta, lonkankoukistajat, alaselkä/takareidet...

    Perusohjeet nousuihin:
    -noin 50% asti vitosia
    -noin 70% asti kolmosia
    -tästä eteenpäin ykkösiä

    MIETI TAVOITERAUTA VALMIIKSI JA MITEN LÄHDET SITÄ LÄHESTYMÄÄN!!!

  • 22.4.2024 EMOM 15 Workout

    EMOM 15

    1 Minute : Row 12/9 Calories
    2 Minute : 7 Burpees to Target
    3 Minute : 20 Single Leg V-Ups

  • WOD Workout

    5 Rounds
    10 Box Jump 60/50cm
    10 Front Squat 60/43kg
    10 USA Swings@ 32/24kg or heavyish weight
    Timecap: 16 mins

    OPTIONAL COOL DOWN
    2-3 SETS FOR QUALITY
    :30/:30 Single Arm Overhead Carry with DB/KB
    10 SLOW Arm Haulers
    1:00/1:00 Couch Stretch
    -Rest as Needed b/t Sets-

  • Friday metcon Workout

    "Jennifer"

    Complete as many rounds as possible in 26 minutes of:

    10 pull-ups
    15 kettlebell swings 24/16 kg
    20 box jumps, 24/20 inch box