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

  • Open 25.2 Workout

    Open 25.2
    - Treeni tulee tietoon perjantaina aamuyöllä

  • 7.3.2025 Open Workout 25.3 Workout

    (22.3 repeat)

    For time:

    21 pull-ups
    42 double-unders
    21 thrusters (weight 1)
    18 chest-to-bar pull-ups
    36 double-unders
    18 thrusters (weight 2)
    15 bar muscle-ups
    30 double-unders
    15 thrusters (weight 3)
    Time cap: 12 minutes
    ♀ 65, 75, 85 lb (29, 34, 38 kg)
    ♂ 95, 115, 135 lb (43, 52, 61 kg)

    Liitteenä lajistandardi ja tuloskortti. Korteissa selkeästi kerrottu no rep ja rep välinen ero. Kiinnittäkää tuomaroinnissa huomiota niihin.

    https://games-assets.crossfit.com/s3fs-public/2025-03/CFG25%20Open%2025.2%20Scorecard_V7_edcvfrtgb.pdf?Mzianbt_a3z2AuXRGDI13ssEv_0zX8BJ

  • Tuesday sweat Workout

    E4MOM x8, rotate between a, b, c & d:
    a) machine 1

    b) "AMRAP":
    10 push up
    10 weighted box step over (60/50cm) (weight anywhere, by feel)
    10 double kb gorilla row

    c) machine 2

    d) "AMRAP":
    1-3 wall walk
    10 (feet elevated) ring row
    10+10 alt. goblet cossack squat

    RPE 6-7

    -aloita AMRAPit aina alusta
    -treeni ei varsinaisia taukoja, eli ota fiksu tahti ja pidä taukoja tarvittaessa

  • Warm up Workout

    2 rounds for quality:
    45s erg
    10 90/90 hip strecht + ext alt.
    10 wall squat with miniband
    8+8 plate thoracic rotation

  • Voimanosto: ma 25.3.2024 penkki Strength

    Penkki 3x90%

    Penkki käsipainoilla 5x5
    -stopeilla
    -räjähtävästi
    -kuorma noin 50% eli jos esim penkkimax 120kg —> 30kg kässärit

    Takaolkapääsoutu 3x20
    Facepulls 3x20
    -supersarjana eli liikepari peräkkäin ilman taukoja

    Vasarakääntö käsipainolla 3x15 / käsi

  • WOD Workout

    3x 5min AMRAPit /3min lepo

    1)
    "Cindy "

    2)
    9/12cal koneella
    25 Tuplaa/ Sinkkua

    3)
    6+6 KK/KP thrusteria
    8 Istumaannousua

  • Negative pull-ups 5 x 10 Strength

    Negative Pull-up
    5 x 10

    Start from chin above the bar, go down slowly (2-3s), stand back up.

  • HSPU PRACTICE + GYMNASTICS HOLDS Workout

    Hspu practice
    .
    .
    Gymnastics holds

    5sets:
    20s ON / 40s Off
    1) hs hold
    2) chin over bar
    3) top of push up
    4) hollow/ tuck

  • 270225 TORSTAI Strength

    tall snatch
    4 x 3

    snatch balance + overhead squat
    3 x 3+3 @50-65%
    3 x 2+2 @65-75%
    3 x 1+1 @75-85%

    3 sets
    10 snatch grip barbell row
    10 barbell sit-up

  • Keskiviikko 26.2.25. FN Workout

    Warm Up
    2 rounds
    2 min cardio (ski, row, ab)
    15+15m single arm kb bottom up carry (käsi 90asteen kulmassa)
    45-60s supinated grip bar hang
    30-45s front leaning on low rings (punnerrus lankku pito)
    30-45s hip bridges with pause at top
    then start strenght part

    Strenght
    Building to todays heavy singles on both movements
    3 Pause Bench Press + 3 weighted Strict Pull Up
    2 Pause Bench Press + 2 weighted Strict Pull Up
    1 Pause Bench Press + 1 weighted Strict Pull Up
    1 Pause Bench Press + 1 weighted Strict Pull Up
    1 Pause Bench Press + 1 weighted Strict Pull Up
    1 Pause Bench Press + 1 weighted Strict Pull Up
    2-3 min rest bwn sets

    Set 1: 65/40%
    Set 2: 75/60%
    Set 3: 83/70%
    Set 4: 90%+/80%
    Set 5: 95%/90%
    Set 6: 100/100%

    Metcon
    10 min amrap
    3-5 pull ups / ring rows
    5-7 push ups / box push ups
    7-10 air squats or max reps in remaining time
    last time we did this as 10 min emom, now its amrap. try to get more reps in! same reps than last
    time on each round!