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

  • RestDay! Workout

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

    16:00 Lower Body Accessory / Mobility
    17:00 Snatch Technique
    18:00 Basic Endurance CrossFit

  • Emom 35’ Workout

    35 min emom - 7 rounds

    • 6-10 Devil’s press 14/22kg
    • 9/10 Cal machine
    • Rope jump
    • 8-15 V-up/ T2B
    • Rest

  • Tempaus yhdistelmä aloittelijat Strength

    Voima tempaus+Vapu+Vala pys 2s. Pohjassa
    4 sarjaa
    -2+2+2

  • Accessory Workout

    3 rounds:
    20s ring support hold
    20s rest
    20s DKB oh carry
    20s rest
    20s Inverted barbell row

    60s rest

    Treeni laatua vastaan.

  • WOD: AMRAPs of Power Workout

    3 x AMRAP6 - rest 3 in between:
    1-2-3... power clean (70 / 47,5)
    2-4-6... lat. bar over burpee
    3-6-9... (deficit) HSPU / feet-on-box HSPU / double db push press

    Treenin flow & tarkoitus:
    Kaikki AMRAPit alkavat alusta eli 1-2-3 kierrokselta. Pyri lähtemään tahtia, jota pystyt pitämään yllä koko treenin.
    RPE 8-9

  • Strength Workout

    1x [ 1 Hang Squat Clean + 2 Front Squats ]

    Build to the heaviest. complex of the day!
    --then--

    3 x 1+2 @ 80-90% of the daily max,
    Go every 2 mins!

  • WOD Workout

    4 rounds for time of:
    20/15 Machine Calories
    15 Toes-to-bars
    10 Dumbbell Power Cleans, 2x22.5/15 kg

    Timecap: 16 mins

  • Bench Press Strength

    6 sets of Bench Press
    Set 1: 15 @48%
    Set 2: 12 @54%
    Set 3: 8 @63%
    Sets 4-6: 5 @73%
    - Rest 3min btw sets

  • Intervals Workout

    Intervals
    3 x 4min On 3min Off

    Amrap
    24/28cal Machine
    15 Burpee To Target
    15 Box Step Up w/Sandbag 15/20kg 50cm

    Start From Beginning Always

  • Front squat Strength

    Front Squat
    5 x 3

    Goal To Keep Same Weight All Sets