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

  • Clean Workout

    EMOM4
    4-5 Muscle clean

    EMOM4
    3-4 "No feet" Power clean (2s pysäytys vastaanotto asentoon)

    EMOM4
    3-4 "No feet" Deep power clean (2s pysäytys vastaanotto asentoon)

    EMOM4
    3-4 "No feet" squat clean

    EMOM4
    3-4 Split jerk (2s pysäytys vastaanotto asentoon)

    Huom!
    Sama setti kuin viime viikolla.
    Kevyet ja tekniset painot. Ideana harjoitella liikkeiden tekniikkaa. Sajoihin voi lisätä painoa emomien aikana. "No feet" tarkoittaa, että jalat eivät saa irrota maasta. Päkiälle nousu saa tapahtua ponnistuksen/ojennuksen jatkumona. Jalat noin kyykkyleveydellä koko liikkeen ajan.

  • 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.