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

  • 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

  • Get some sweat on your new lulu gear! Workout

    Sprawl to plate jump
    Leopard Crawl (4 fwd, 4 bkwd=1)
    KB Swing

    30sec on: 15sec off
    45sec on: 12sec off
    1min 30 on: 10sec off

    Record total reps on the 3rd round.

    15min

  • Counting Calories Workout

    Mobility: KB calf and adductor release
    Move Prep: Hamstring kicks, hip openers, ABCs, ladder drills, scap pullups + active bar hangs

    1 Curve max calories + Jumping Pull Ups x15

    2 Ski max calories + Hollow Snaps x20

    3 Row max calories + Hollow Bicycle x40

    In partners, P1 goes while P2 rests
    5x 40sec on:1min 20sec off per person per station
    *trainers set clock for 40sec on :20sec off. (20 sec off is transition time)

    40sec is your time on the curve/ski/rower. Once the 40 sec is up you have 1min20sec to complete the jumping pullups/hollow snaps/bicycles and rest before you start your next set. Do all 5 sets on one station before you rotate. 1-2 min rest between stations

    36min circuit

    40min

    *Record your lowest # of calories at each station

  • Clean & Jerk EMOM Strength

    Clean & Jerk
    6min EMOM
    1+3
    @65%

    rest 2min

    Clean & Jerk
    6min EMOM
    1+2
    @72,5%

    rest 2min

    Clean & Jerk
    6min EMOM
    1 singel
    @90%