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

  • Row, bike & ski ladder Workout

    "Metcon (time)

    For time:
    50-40-30-20-10 Calories row, bike & ski erg.

    Timecap: 30 minutes"

    "Harjoituksen tarkoitus on kehittää kestävyyttä. Tavoite on tehdä harjoitus reippaasti, mutta hallitusti läpi. Eli harjoitus on sitaateissa ”For time”. - saa mennä kovaa, mutta tavoite on pyrkiä tasaiseen suoritukseen.

    Tasaisen suorituksen lisäksi hyvin onnistuneessa harjoituksessa pystyt kiristämään vauhtia jokaisessa osiossa loppua kohden.
    "

  • EMOM x32 Workout

    EMOM x32

    1) bike
    2) 20-40m prowler push
    3) row
    4) 1-5 wall walk

  • RestDay! Workout

    7:30 Basic Endurance CrossFit

    16:00 Basic Endurance CrossFit
    17:00 Clean & Jerk, Technique
    18:00 Mobility
    19:00 Basic Endurance CrossFit

  • WOD Workout

    5 x 3:00 AMRAP; Rest 1:00
    3 TNG Deadlift @ moderate
    5 Toes to Bar / Kipping Knee Raise
    15 Double Unders / 25 Single Unders
    RPE 8

  • Rocket Fuel Workout

    FOR TIME
    27 Burpees Over Bar (jump/step)
    12 Hang Squat Clean Thrusters @75/52.5kg/Moderate
    21 Burpees Over Bar
    9 Hang Squat Clean Thrusters
    15 Burpees Over Bar
    6 Hang Squat Clean Thrusters
    9 Burpees Over Bar
    3 Hang Squat Clean Thrusters

  • Strength Strength

    EMOM 10
    Power Clean x2
    - reset on each rep
    - add weight each min
    - work on speed, fast elbows

  • Conditioning 10-05-2023 Workout

    WORKOUT (PERFORMANCE)
    ON A 30:00 RUNNING CLOCK...
    1600m Run / 5 x Stairs
    -Immediately Into
    8 ROUNDS
    10 DB or KB Alt. Farmers Lunges @ moderate-heavy
    12 x Anchored Sit-up Throws (to wall)
    -Immediately Into
    Max Cal Bike/Row/Ski w/ Time Remaining.

    FITNESS
    ON A 30:00 RUNNING CLOCK...
    1200m Run / 4 x Stairs
    -Immediately Into
    8 ROUNDS
    8 DB or KB Alt. Farmers Lunges @ moderate
    10 x Anchored Sit-up Throws (in air)
    -Immediately Into
    Max Cal Bike/Row/Ski w/ Time Remaining.

    • RPE 8

  • Painonnosto: 15 min OTM, 1+1/4 Front Squats Strength

    Each minute, on the minute, perform two reps of 1+1/4 squats. Use 70-80% if 1 RM. Record max weight used.

    Finish off with 50x50% of the max weight used.
    Record the weight.

  • Conditioning 03-05-2023 Workout

    PERFORMANCE
    AMRAP x 18 MINUTES
    200m Run / Half Stairs
    10 Alt. Front Rack Forward Lunges @ 60/42.5kg
    10 Burpee Pull-Up @30/20cm jump approx
    15 Toes to Bar

    FITNESS
    AMRAP x 18 MINUTES
    200m Run / Half Stairs
    10 Alt. Front Rack Lunges @ moderate
    10 Burpees To Target @ challenging jump
    15 Kipping Knees to Chest

  • Vappu Strength and Cardio Workout

    A. Strength
    20min for Quality
    10/10 Hammer Curls
    15 Ring Rows
    10-15 Pushups
    Core*

    *Round 1 &5 :20 Kneehugs
    Round 2...: 20/20 Russian Twist
    Round 3: 10/10 alt Single Leg V-ups
    Round 4: 10/10 Side Plank Lifts

    Rest 5min

    B. Cardio
    EMOM 20
    1) 8-16 Calories
    2) 30-50 Double Unders
    3) 12-20 Wall Balls
    4) 8-15 Burpees
    5) 12-20 KB swings