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

  • WOD: Parts w/ Partner Workout

    For time w/ partner:

    1) 6 rounds, rotate working partner after each round:
    1-3 wall walk / feet on box wall walk
    10 heavy kbs (32/24)
    20 wb (9/6)

    • rest 3

    2) YGIG, divide anyhow between partners:
    4-12 wall walk / feet on box wall walk
    40 heavy kbs (32/24)
    80 wb (9/6)

    Treenin flow: 1. osiossa tehdään parin kanssa vuorotellen kierros kerrallaan, molemmille tulee 3 työ- ja lepokierrosta. Tämän jälkeen 3min pakollinen tauko, jonka jälkeen tehdää 2. osio toistot yhdessä jakaen.

    RPE 8-9

    TC: 24min

  • AMRAP 8 Workout

    8 box jumps
    1 rope climb

    Scaled WOD
    AMRAP 8:
    8 box jumps
    1 pull-to-stand

  • Back squat Strength

    Back Squat Cycle (10 Weeks)
    4 sets of 10 reps @ 60% of 1RM

  • Clean & Jerk Strength

    Clean & Jerk
    3x3x80-85%
    Lift Every 3min

  • ”Static Tabata-abs” Workout

    8 kierrosta, 20sek työ - 10sek lepo

    Jos jaksat, tee kaikki kierrokset putkeen. Voit myös tarvittaessa pitää minuutin tauon kierrosten välissä, mikäli käy liian raskaaksi.

  • Deadlift Strength

    Deadlift 3 x 8

  • Backsquat 5x10 Strength

    Backsquats: 5 Sets of 10 Reps

  • BBF 060225 Workout

    In Pair
    6x 6min ON/2min OFF

    A) ”I Go-You Go”
    3 Pushups
    6 Sit-ups
    9 Squats

    B) Row for Cal
    🔽⬆️
    3x Shuttle Runs
    15 KB Swings
    3x Shuttle Runs

    C) ”I Go-You Go”
    2 Devils Presses
    15m DB Walking Lunges

    D) Ski for Cal
    🔽🔼
    3x Shuttle Runs
    12 DB Snatches
    3x Shuttle Runs

    E) AMRAP of
    30 Toes-to-rings/bar
    20 Burpee-Pullups
    10 Wall Walks

    F) Bike for Cal
    🔽🔼
    3x Shuttle Runs
    12 Box Jump Overs
    3x Shuttle Runs

  • Strength Workout

    Every 45 secs for 15 sets

    1 Pause Power Clean,
    @ 65-75% of 1RM clean

    With 2" pause below the knee and 2" in the catch.

  • RestDay! Workout

    8:00 Snatch Technique
    9:00 Mobility + Core Workout

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