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

  • 3 kierrosta 5 min töitä 2 lepo Workout

    3 kierrosta

    5 min
    Soutu/pyörä/hiihto

    2 min kävely

    5 min
    4 yleisliike
    8 polvet rintaan maassa
    12 Kahvakuula heilautus

    2 min kävely

    Kesto 42 min

  • PERUS WOD Workout

    Karhu CrossFit

    EMOM 45 (50 sek ON / 10 sek OFF)
    1) Slow burpees
    2) Plank Hold
 / Knee hang
    3) MB Clean 9/6kg
    
4) Farmers carry 2xkb/db

    5) Rest

    KEEP HR 60-70%

  • Back squat Strength

    Back squat
    6x4
    - same weight as last week (or RIR 2-3)
    - sets E2:30

  • BBC Weightlifting - Keskiviikko Workout

    Warm-up:

    3x
    10+10 1-Arm kettlebell/dumbbell deadlifts
    10 Goblet squats
    10+10 Half kneeling 1-arm shoulder press
    20 Starfish crunches
    5 Tall box jumps

    A) Jerk

    Primer:

    Split jerk with pause at dip & catch, 3-4 sets of 3. Climbing weight, start at 45%
    “Touch and go” Split jerks, 3-4 sets of 3. Climbing weight

    Worksets:

    6 sets of “2 Power cleans + 2 Front squats + 2 Jerks” 75%
    Rest 1-2 minutes between sets.

    B) Front squats

    2 x 5 @ 77%
    5 x 2 @ 84%

    C) Bonus

    Core:

    3x
    10+10 Sideplank rotations
    :30s plank
    10+10 Sideplank hip touches

    Accessory:

    4 Rounds of:
    10+10 1-Arm arnold press
    8-12 Chin-ups
    15 Banded squats*
    30m Kettlebell front hold carry (pohja alaspäin)

    *Kuminauha laitetaan rigiin kiinni polvitaipeen tasalle ja kierretään polvitaipeen taakse. Rintamasuunta rigiä päin, jolloin kuminauha vetää polvia eteenpäin kohti rigiä.

  • CrossLifting Workout

    A,
    Find Daily max of 3 position snatch ( if You can , do squat snatches)
    - high hang
    - hang
    - Floor

    B,
    4 sets of
    AMRAP3 mins
    15 Hang Power Snatch @34/25kg
    Max rep bar facing Burpees
    Rest 2 mins Between amraps
    Goal : consistent effort with Burpees

  • BBC Weightlifting - Keskiviikko Workout

    Warm-up:

    3x
    15 Calories row
    10+10 Half kneeling 1-arm shoulder press
    10 Box jump overs
    20 Sit-ups

    A) Jerk

    Primer:

    Split jerk with pause at dip & catch, 3-4 sets of 3. Climbing weight, start at 45%

    “Touch and go” Split jerks, 3-4 sets of 3. Climbing weight

    Worksets:

    6 sets of “2 Power cleans + 2 Front squats + 2 Jerks” 70%
    Rest 1-2 minutes between sets.

    B) Front squats

    2 x 5 @ 74%
    5 x 2 @ 80%

    C) Bonus

    Core:

    3x
    1:00 min plank
    10+10 Sideplank hip touches

    Accessory:

    4 Rounds of:
    10+10 1-Arm arnold press
    8-12 Chin-ups
    15 Banded squats*
    30m Kettlebell front hold carry (pohja alaspäin)

    *Kuminauha laitetaan rigiin kiinni polvitaipeen tasalle ja kierretään polvitaipeen taakse. Rintamasuunta rigiä päin, jolloin kuminauha vetää polvia eteenpäin kohti rigiä.

  • Strength 21-01-2023 Strength

    ON A 12:00 RUNNING CLOCK...
    Build to a Moderate-Heavy 5-Rep Floor Press
    - Done after the conditioning today!
    - RPE 7

  • Morning Intervals Workout

    4x
    New Interval every 8th minute

    10-15 Wall Balls
    10-15 KB Swings
    15-20/10-15 Cal Row
    10-15 Box Jump Overs
    15-20/10-15 Cal Bike/Echo/Ski

  • Ke 4.1.2023 yläkroppa Workout

    Lattiapenkki käsipainoilla 4x8-15
    -joka sarjan välissä leuat vastaotteella x max.toistot (edellytyksenä, että menee yli 6) TAI kehonpainosoutu x max.toistot

    Vauhtipunnerrus käsipainolla 3x6 / käsi

    Penkki käsipainolla 3x8 / käsi

    Pendlay Row 3x10x25%

    Rannekääntö tangolla 3x20

    Vipunostot sivuille 3x20

  • Lepopäivä Workout

    Rest day - what did you do?