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

  • 8.7.2024 Box Squat Strength

    Box Squat

    4-4-4-3-3-3-2-2-2

    Go Every 2:30

  • WOD Workout

    AMRAP 15 mins
    12/9 Machine Calories
    L Single Dumbbell Overhead Walking Lunge, 22.5/15 kg, 10 m
    R Single Dumbbell Overhead Walking Lunge, 22.5/15 kg, 10 m
    12/9 Machine Calories
    1 Rope Climb

  • Strength Workout

    Every 2:30 mins for 5 sets
    4 Deadlifts
    full reset btw reps

    @ 70-75% of 1RM

  • Clean & jerk tech Workout

    E2M x 4

    1 power clean + 2 high hang squat clean + 2 push press @40-50% Kevyet ja tekniset painot.

    E2M x 6
    1 power clean + 1 hang squat clean + 1 push jerk @55-65% Tekniset painot.

  • Gymnastic Workout

    3 rounds:
    15-20s wall facing hs hold
    20s rest
    15-20s ring row hold
    20s rest
    15-20s ring support hold
    20s rest

    Huom! Liikkeet laatua vastaan. Skaalaukset: wall facing hs hold - kulma ring row hold - kulma ring support hold - kulma

  • BBF 290525 Workout

    9x
    3min ON/2min OFF

    A) 20 Wall Balls
    15 Box Jump Overs
    +
    Max length of Farmers Carry

    B) 300m Run
    +
    AMRAP of
    3 Burpees
    6 Pushups
    9 Squats

    C) 20/15 Calories
    30 Split Jumps/Lunges
    +
    Max Calories in the remaining time

  • WOD Workout

    4 rounds for time of:
    Run, 400 m
    15 Lateral Burpee Over Bars
    10 Power Cleans, 50/35 kg

    Timecap: 20 mins

  • WOD Workout

    "Fran"

    21-15-9 reps, for time of:
    Thruster, @43/30kg
    Pull-up

    Timecap: 10 mins

    Fran is CrossFit’s 100m sprint. It's a measure of fitness and a benchmark that can be monitored over time to record an increase in power. As a beginner CrossFitter, your Fran time may be well around the 10-minute mark. As you stick with the CrossFit-style programming, a few months down the line you may shave 3-4 minutes off that time. Therein lies the beauty of the workout. How much faster can you perform these same movements over these same rep schemes from Day 1 to Day 101?

  • Conditioning Workout

    AMRAP40
    400m run
    30 wall ball @9/6kg
    400m run
    30m dual DB farmers carry walking lunges @2 x 22,5/15kg
    400m run
    30 burpee over line

    Rpe 4-4.5

    Huom! Pidempi kuntotreeni, jossa ideana on löytää vauhti mitä pystyt ylläpitämään koko treeni ajan. Lähde maltilla liikkeelle, jotta annettu ohje toteutuu. Skaalaukset: wall ball - paino walking lunges - paino

  • Gymnastic Workout

    EMOM16
    1. 6-8 ring dip

    2. 20s hanging L-sit/knee tuck hold
    3. 6-8 elevated ring row
    4. 20 alt. plate russian twist

    Huom! Tee liikkeet mahdollisimman laadukkaasti. Skaalaukset: ring dip - reps minim 5 - ring push up - jalat maassa