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

  • Maanantai 24.3.25. FN Workout

    Warm Up
    2 rounds
    2 min cardio machine
    20 hip bridges / 10+10 single leg hip bridges
    20 alt leg v-ups / tuck ups
    10 tempo goblet squat

    Strenght
    Build to heavy 5 rep set on Pause Front Squat
    2x8reps@35-50% and 4x5reps @60-80% of 1rm. On last set 1-2 RIR.
    rest 1-2 min bwn 8's) and 2-3 min bwn sets (bwn 5's)

    Metcon
    14 min amrap with partner
    28/20 calories of rowing or 22/16 calories of air bike
    10 power clean&jerks @60/42.5kg (or max 75% of 1rm)
    20 toes to bars / strict knee raises as high as possible

  • Conditioning Workout

    6 x 4min
    2min rest between sets.

    A) EMOM4
    8-10 alt.devils press @22,5/15kg

    B) E2M x 2
    Row 25/18 cal

    C) AMRAP4
    12 box jump over @60/50cm
    12 alt. goblet reverse lunge @24/16kg

    Rpe 4

    Valitse sellaiset painot/toistot mitä pysyt ylläpitämään. Tavoite liikkua tasaisesti koko treenin ajan. Soudussa pitää jäädä vähintään 30s lepoa intervallien välissä.

  • RestDay! Workout

    7:00 Kipping Movement technique + Accessory
    8:00 Basic Endurance CrossFit

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

  • Saturday partner wod Workout

    For time in pairs:

    Buy in: 400m run
    +
    10 ROUNDS, YGIG:

    20/16 cal. ski/row 
    14 pull ups
    70 du
    12 front squats @42,5/30kg

    Cash out: 400m run

  • Endurance Workout

    Go every 7 min. x 6 (A,B,C,A,B,C)

    A.2 rounds:
    20 x front rack lunges @1 x 24/16kg
    16 x single arm KB hang clean @24/16kg (8+8)
    10 x V ups

    B.2 rounds:
    20 x OHS@20/15kg BB
    16 x Push ups
    10 x T2B/K2E

    C.2 rounds:
    200m Run
    16 x GTOH @20/15kg plate
    10 x Burpee tuck jumps

    •Aim to get atleast 60s. rest before next set

  • 15.3.2024 Bench Press + Pull-Ups Workout

    6 Sets x Every 4:00

    5 Dual Dumbbell Bench Press, AHAP

    3 Strict Pull-Ups, AHAP

  • OPEN 25.2 Workout

    For Time

    21 Pull-Ups
    42 Double-Unders
    21 Thrusters (95/65 lb)
    18 Chest-to-Bar Pull-Ups
    36 Double-Unders
    18 Thrusters (115/75 lb)
    15 Bar Muscle-Ups
    30 Double-Unders
    15 Thrusters (135/85 lb)

    Time Cap: 12 Minutes

  • Back squat Strength

    Back Squat Cycle
    5 sets of 8 reps @ 70% of 1RM

  • Strength Strength

    A)
    Build to today's 2RM in 5-6 sets (10-12mins )
    Drop n Go!

    Optional: Every 1:30 x 5 sets
    Complete 3-4 reps to practice mechanics and improve movement quality at light-med weight

    B)
    "Tabata" - Power Cleans : 5 x 30 secs / 30 secs

    Tabata score is the total reps performed in all of the intervals.
    Max power cleans @ 80% of today's heavy double.

  • Strength 29-06-2020 Workout

    1) Dumbbell Glute Bridges: 4 x 6-8. Rest 90s.
    - Use as a warm-up for the Deadlifts
    2) Touch n Go Deadlift: Build to, or above, the conditioning weight in 3-4 sets. Rest 60s.