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

  • Perjantai 11.10.24. FN Workout

    Warm Up
    3x40s easy/20s mod/10s fast cardio with 20s rest bwn
    then
    10-15 single arm band row R/L
    15-20 band pull aparts
    10 pass through
    10+10 banded trunk twist on static lunge hold
    10+10 banded side steps
    10+10 forward&bacwards steps
    10+10 birddogs (band over knees)
    10-15 banded air squats
    then some barbell prep for clean&jerk and start warm up lifts.

    Strenght
    Squat Clean&Split Jerk 2x2+3x1 reps@75-85% of 1rm
    go new set every 1-1.5 minutes

    Metcon
    3-4 rounds (every 4 mins)
    15-20 wall ball shots
    10-15 burpee box jumps

  • Keskiviikko 16.10.24 FN Workout

    Warm Up
    2 rounds
    2 min cardio
    10 pass through + 10 band pulls
    10 supermans with band
    20+20m single arm kb oh carrying
    10 burpees

    Strenght (15-20 min)
    Push Press 2x2+3x1rep@75-85% of 1rm
    go new set every 1-1.5 minutes

    Metcon
    For time
    3 rounds
    1000m bike erg / 500m row or ski / 400m run
    20 Lateral Burpee over bar
    10 Thrusters (50/35kg)

  • RestDay! Workout

    9:00 Basic Endurance CrossFit
    10:00 Mobility & Core Workout
    11:00 Deadlift + Metcon ( 19.10.2024 )

    15:00 Wodliiga
    16:00 Basic Endurance CrossFit
    17:00 Deadlift + Metcon ( 19.10.2024 )

  • Front squats Strength

    Front squats:
    - 3-5 working sets: 3 front squat
    - Rakenna painoissa RIR 1-2 / ~85-90% viimeisessä sarjassa

    Flow: Omaan tahtiin 3-5 työsarjaa, nouse päivän RIR1-2-painoon

  • WOD Workout

    10x 90s ON 90s OFF

    A) 10-20 Viivajuoksua Amrap: Kalorit
    B) 10-20 Seinäpalloa Amrap: Burpee+ pull up tai Burpee targettiin

    *Vuorotellen A ja B

  • WOD Workout

    "DT"

    5 rounds for time of:
    12 Deadlifts
    9 Hang Power Cleans
    6 Push Jerks
    Rx = 70/45kg / 70% of the weakest lift of all 3

    Time cap = 12 minutes

    In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

  • WOD Workout

    YGIG 5 kierrosta

    6/8 Cal
    8 Kp/Kk riveä kyykkyyn riipusta (2x painoa)

    -Yksi kierros on, kun molemmat ovat tehneet

    TC: 10 min

  • BACK SQUAT Strength

    Back squat

    6-5-4-4

    E3MOM / 1-2 REP IN TANK

  • WOD Workout

    2x 8min AMRAP 3min lepo välissä

    A)
    10 Thrusteria 40/30kg
    6 Leukaa
    24 Tuplaa

    B)
    10 Boxin ylitystä
    6 Punnerrusta käsien irrotuksella
    12 KP-tempausta

  • Strength Strength

    Back squat 5x2 reps
    - 3 sec pause at bottom pos.
    - find your heaviest double in 5 sets
    - rest 2 mins btw heavy sets