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

  • Strength 08-03-2018 Workout

    Wide Stance Box Squat: 4 x 4 @65%, every 60s.

    Then,

    3 sets of 2 of up to a challenging set. Rest 90s-2:00

    • Use a box at parallel.
    • Final set of 2 should heavy but not a max. Have spotters on both sides of the bar just in case.

  • Endurance WOD Workout

    "Early Partner Valentines WOD"

    For Time:
    30 Partner burpees
    100 Wall Balls (20/14)
    100 Pull ups
    200 DU or SU
    4 rope climbs (or 4 rope pulls)

    Then 4 RDs of:
    15 Thrusters (45/35lb)
    15 KB swings (53/35)
    15 Box Jumps

    • After completing the first portion move immediately to the next without resting. Partition the work between partners as needed.**** For the partner burpees, one partner holds plank while other does burpees.**** then partners switch as needed

    • The rest of the workout one person works while other rest.

    • Feel free to change the movement for thrusters if you did push press Monday in WOD.

  • Partner workout Workout

    "Core:
    10 minutes, 1 min on; 1 min off:
    ”Ring-rollout”

    Partner/Team

    With partner AMRAP in 25 minutes of:
    10 HSPU
    10 Toes to bar
    *YGIG"

  • T (main site Sunday 180204) Workout

    5 rounds for time of

    Men 115 lb. and 2 pood
    Women 75 lb. and 1.5 pood

  • Add it! Workout

    For time:
    5 Thrusters 60/40kg

    10 Bar Facing Burpees
    5 Thrusters 60/40kg

    15 Pullups
    10 Bar Facing Burpees
    5 Thrusters 60/40kg

    20 Box Jumps
    15 Pullups
    10 Bar Facing Burpees
    5 Thrusters 60/40kg

    25 Deadlifts 60/40kg
    20 Box Jumps
    15 Pullups
    10 Bar Facing Burpees
    5 Thrusters 60/40kg

  • 2. Gymnastic Conditioning Workout

    AMRAP 4:
    1-2-3-4-5-6-7-8…
    Unbroken Chest to Bar Pull-ups Climbing as High as Possible

  • Tabata: hollow rock Workout

    8 x 20 sekuntia työtä / 10 sekuntia lepoa.
    Pienin toistomäärä jää tulokseksi.

  • 45 min joukkuewod Workout

    In team of 4 athletes, design your own 45 min chipper!

    Put in your favourite metabolic condition work, add some goats, and skill work, too. Have fun.

    The team should have athletes of different levels, experienced ones, and newbies ;).

    PS. this should be light day, don't make it too hard!

    Homework: Do a 1 pull up everywhere you can every time you can - or just try it if you don't have a pull up yet. Take a photo. With your team, compile a photoset of your pull ups and post it online with #pullupchallengecrossfittuusula and #crossfittuusula or #pullupchallengecrossfitjärvenpää and "crossfitjärvenpää

    The photo must be online (instagram or facebook) by 15.12.2018 to win!

    Winners are the teams from CrossFit Tuusula ja CrossFit Järvenpää who get the most likes for their photos. Likes can be the sum of likes in instagram and facebook.

    Winning teams from both boxes get a case of Teho Chocolate + Kreatine recovery drink.

  • 6 kierrosta + 5 kierrosta Workout

    6 kierrosta

    6,6,4,4,2,2 maastaveto, lähtöpoaino n.60% 1RM. Lisää painoa joka kierroksen jälkeen
    30 Tuplanaruhyppy

    tauko

    5 kierrosta

    10 Etunojapunnerrusta, tempo: 3s alas pysäytys 1s ylös ja pysäytys
    ylhäällä
    15 Käsipaino kulmasoutu

  • Extra credit Workout

    Accumulate

    • 3:00 of Glute Marching