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

  • EMOM x 20 Workout

    EMOM x 20

    1) strict cindy
    2) 5 high box jump

    Cindy = 5 pull up, 10 push up, 15 air squat
    Scaled = 3-4 pull up, 6-8 push up, 15 air squat

    Mikäli vaihdat tiukan leuanvedon, ota tilalle low bar pull up ja pyri pitämään kroppa mahdollisimman pystysuorana.

    Tavoite kehittää lihas/voimakestävyyttä ja saada tiukka "pumppi" yläpeltiin. / Hypyillä herätellään räjähtävää voimantuottoa

  • Front squat Strength

    Front squat

    10-8-6-4

    E3MOM / 1-2rep in tank

  • STRENGTH 190924 Leg powah 💥 Workout

    E2MOM18 - for quality!
    1. 8/8 2DB Plate elevated reverse lunge, go heavy!
    2. 30/30s Copenhagen plank
    3. 8/8 Banded hip flexor + lateral ”circle” 🔃

  • Double 5 Workout

    2x
    AMRAP 5 (rest 2:30min between)
    5 Deadlifts 100/70kg
    10 C2B Pullups
    15 Pushups

  • Intervals Workout

    6rounds:

    30s On / 30s Off
    1) echo
    2) ski
    3) shuttle run
    4) ttb

  • WOD Workout

    "KAREN"
    For time

    150 wall balls 9/6kg

    Timecap 12:00

  • RestDay! Workout

    10:00 Basic Endurance CrossFit
    11:00 Deadlift + Lunges ( 13.9.2024 )
    12:00 Snatch Technique

  • Body building AMRAP 10 Workout

    AMRAP 10

    5 strict pull/ up / Scaled 5-10 seated low bar pull up
    10 push up (scale up ring dip)
    16 Kb curtsy lunge @24/16kg (8+8)

    Steady pace not all out!! / Pidä tasainen tahti ja hanki kova pumppi päälle.

  • WOD Workout

    20min AMRAP

    30 Tuplaa/Sinkkua
    8 Leukaa
    8 Thrusteria 30/20kg
    8 Istumaannousua
    1min lepo

  • Corona 3 Workout

    AMRAP10
    20 du/ 40 su
    1 burpee
    + 1 burpee each round