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

  • Every 2:00 for 6 rounds Workout

    15 burpees over the bar
    Max-cal ergo
    – Rest 2:00 between rounds.

    SCALED WOD
    Every 2:00 for 6 rounds:
    8 burpees
    Max-cal ergo
    – Rest 2:00 between rounds.

  • 5 rounds for time Workout

    15 chest-to-bar pull-ups
    Handstand walk (7.5 m)

    5 rounds for time:
    10 pull-ups/jumping pull ups
    20 handstand shoulder taps/5 inch worms

  • BACK SQUAT Strength

    Back squat

    5-4-3-2

    E3MOM / 1-2rep in tank

  • RestDay! Workout

    8:00 Mobility + Core Workout
    9:00 Basic Endurance CrossFit

    16:00 Mobility + Core Workout
    17:00 Basic Endurance CrossFit
    18:00 Deadlift 1 RM + Metcon ( 12.11.2024 )
    19:00 Mobility + Core Workout

  • Strength Workout

    A,
    1x [ 1 Power Clean + 1 Hang Clean ]

    Build to today's heavy 1+1
    --then--
    3 x 1+2 @ 80-90% of "A"

  • Warmup Workout

    A) 3 min easy erg
    B) 1-2 rounds mobility:
    5+5 adductor rock back+rotation
    10 90/90 hip rotation to pigeon
    10 band pass trough in squat
    10 scorpion+chest stretch

    Adductor rock back+rotation:

  • BBF 101124 Workout

    2 sets of (5min rest btw sets)

    4x 3min ON/2min OFF

    A) 20/15 Cal Row
    +
    AMRAP of
    10 Wall Balls
    20 Double Unders

    B) AMRAP of
    10m SA DB OH Walking Lunges
    10 DB Snatches
    10m SA DB OH Walking Lunges
    10 Handstand Pushups

    C) 20/15 Cal Bike
    +
    AMRAP of
    12 KB Swings
    4 Burpee Box Jump Overs

    D) AMRAP of
    7 Pushups
    7 V-Ups
    7 Ring Rows

  • Conditioning Workout

    24 rounds: (YGIG per round)
    4 DDB thruster @2 x 22,5/15kg
    30 DU
    6 C2B

    TC 26min

    RPE 4-4.5

    Skaalaukset: DDB thruster->paino DU->reps minim 20->SU C2B->pull up->jumping C2B

    Huom! Treenin idea on liikkua kovaa, mutta taloudellisesti. Treeni tehdään YGIG tyylillä. Toinen tekee koko kierroksen, jonka jälkeen vaihto. Kaikki liikkeet pitää mennä UB.

  • SNATCH COMPLEX Strength

    6-8sets:

    3pos. snatch 65-75%

    1 above knee + 1 below knee + 1 floor

  • WOD Workout

    5 Kierrosta (kelloon emom 20)

    45s Koneella kalorit
    45s Boxin yli burpeet
    2min Lepo

    Tulos: Kalorit ja Burpeet