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

  • WARM UP Workout

    EMOM x 9-12
    1) echo bike
    2) ski
    3) shuttle run + burpee

  • Oheiset Workout

    3x 8-10

    KP/ KK pystypunnerrus
    OP-ulkokierto

  • Partner WOD Workout

    Partner WOD

    AMRAP 20
    30 Wall Balls
    30 Situps
    30 DB Snatches 22,5/15kg

    *at minute 5 – Run 300m (together)
    at minute 10 – 20 Burpee-Box Jumps
    at minute 15 – 30 Calories

  • RestDay! Workout

    8:00 Mobility + Core Workout
    9:00 Basic Endurance CrossFit

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

  • 14.7.2024 Intervals Workout

    AMRAP 4
    15 Thrusters @ 35/25kg
    6 Bar-facing burpees
    15 Power snatches @ 35/25kg
    6 Bar-facing burpees

    AMRAP 4
    500/450m Row
    +
    AMRAP in the remaining time
    6 Handstand push-ups
    8 Box jumps, 24/20″

    AMRAP 4
    10 Toes to bar
    1000/900m BikeErg

    AMRAP 4
    400m Run
    +
    AMRAP in the remaining time
    10 Dumbbell Snatch 22,5/15kg
    10 Line Facing Burpees

    – Rest 3:00 between intervals –

  • 040724 Torstai B Workout

    2min on / 2min off for 4 rounds
    50 double under
    10 thruster 42,5/30
    AMRAP bar over burpee

    Result is the total number of burpees

  • 5.7.2024 Clean & Jerk Workout

    Hang Squat Clean + 2 x Split Jerks

    In 12 minutes build moderate / heavy weights.
    ...into
    5 x ( 1 + 2 ) x Every 2:30. Across same weight.

  • HSPU prog Workout

    EMOM8

    3-6 strict HSPU V.0-1

    Huom! Älä skaalaa liikelaajuutta! Skaalaus: Jalat/polvet boksin päällä tai pike HSPU.

  • Conditioning Workout

    RX:
    EMOM36
    1. 14/10 cal ergo
    2. 40s farmers carry
    3. 100-150m run
    4. 12 alt DDB front rack reverse lunge @2 x 22,5/15kg
    5. 1-2 rope climb/ 2-4 MU
    6. Rest

    Scaled:
    EMOM36
    1. 12/9 cal ergo
    2. 40s farmers carry
    3. 100-150m run

    4. 12 alt DDB front rack reverse lunge @2 x 17,5-20/10-12,5kg
    5. 1 rope climb
    6. Rest

    RPE 4

    Skaalaukset: ergo->cal run->matka lunge->paino rope->2-3 modified rope climb Huom! Skaalaukset huomoiden rpe. Max työaika per minuutti = 45s.

  • 26.6.2024 Back Squat & HSPU Strength

    Alternating between Back Squat & Strict HSPU ( 5 Rounds )

    Back Squat 6-5-4-3-2, building heavy OTD
    HSPU´S 10-8-6-4-2, building deficit

    Go Every 2:00 ( Total 20 minutes )