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

  • WOD Workout

    Emom 30

    1) 7-15 Cal kone
    2) 10-12 KP-tempaus
    3) 10-15 Seinäpallo
    4) 7-15 Cal kone
    5) Lepo

  • Push Press Strength

    Wendler's 5-3-1+

  • Pajan neliö Workout

    1 min row
    1 min echo bike
    1 min ski erg
    1 min burpee
    1 min lepo

  • METCON Workout

    For time:

    15-12-9
    hang power snatch @40/30kg
    burpee box over
    * 2 rope climb after each round
    .
    .
    .
    Scaled For time:

    12-9-6
    hang power snatch @30/20kg
    burpee box over
    * 1 rope climb after each round

    Target under 7min, time cap 10min / Klassinen crossfit-harjoitus, haasta itseäsi menemään kovaa alusta saakka

  • Strength Workout

    Back Squat 3-3-3-3
    10 mins to build up to heavy triple
    -then-
    3 x 3 every 2 mins @ 80-90% of the heavy triple

  • Intervals Workout

    4 x 4 min on / 1 min off (a&b alt.)

    A) 4 min amrap
    Buy in: 400 m run
    rest of time amrap
    10 wall ball 20/14lb
    4+4 KB hang snatch 24/16kg

    B) 4 min amrap
    Buy in: 450/400m row/ski
    rest of time amrap
    6-12 c2b
    8 burbee box jump

    @RPE 3.5
    ->c2b->kipping pull up->jumping pull up->ring row

  • 7 rounds for time Workout

    2 rope climbs
    20 walking lunges
    20 hollow rocks

    Scaled WOD
    6 rounds for time:
    2 pull-to-stands
    10 reverse lunges
    10 leg-tucked hollow rocks

  • Conditioning Workout

    RX:
    For Time
    400 meter Run
    21 Thrusters @40/30kg
    21 t2b

    400 meter Run
    15 Thrusters @40/30kg
    15 c2b

    400 meter Run
    9 Thrusters @40/30kg
    9 bar mu

    Scaled:

    For Time
    400 meter Run
    21 Thrusters @30/25kg
    18 t2b

    400 meter Run
    15 Thrusters @30/25kg
    15 pull up

    400 meter Run
    9 Thrusters @40/30kg
    12 c2b

    Tc 20min

    Rpe 4.5

    Ideana olla kova treeni. Juoksumatka pitää olla sellainen, että pystyt juoksemaan 400m alle 3min. Thruster painon pitää olla liikkuva ja pystyt tehdä sarjat 2-4 setissä. Voimisteluliikkeissä voi soveltaa toistomääriä/liikkeitä oman tason mukaan.

    Skaalaukset:
    Juoksu - matka
    thruster - paino
    t2b - t2r - leg knee raises
    pull up - jumping c2b - jumping bmu

  • Maanantai 5.5.25. FN Workout

    Warm Up
    2 rounds
    2 min cardio machine
    12-16 pause hip bridges / 8+8 pause single leg hip bridges
    6-8 burpees
    12 tempo goblet squats

    Strenght
    Build to heavy 3-5 rep set on Back Squat
    2x6-8reps@35-50% and 4x3-5reps @60-90% of 1rm. On last set 0-1 RIR.
    rest 1-2 min bwn 6-8's and 2-4 min bwn 3-5 reps.

    Metcon
    Alt time full round with partner
    12/9 calories air bike or 15/12 calories bike erg
    9 double db deadlifts
    7 hang db power cleans
    5 db push presses
    perform 4 sets each person!
    Go fast on each round but dont start too fast!

  • Warmup Workout

    WU: AMRAP8:
    45s erg
    10 squat rotations
    8 V-up / tuck up
    8 KB cyclist squat (2-3s down)
    10 plank toe touches alt.