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

  • 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

  • 010322 Tiistai Workout

    3 rounds for time
    35 double under
    21-15-9 deadlift 75/50
    21-15-9 push-up

    Straight into

    3 rounds for time
    35 double under
    12-9-6 deadlift 110/75
    12-9-6 hand release push-up