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

  • WOD Workout

    YGIG 30min AMRAP (2-4hlön tiimissä)

    40 cal
    6 SB-clean
    6 Seinäkävelyä
    30 Boxin ylitystä

  • RestDay! Workout

    8:00 "Murph"
    9:00 Mobility + Core Workout

    16:00 Core
    17:00 Murph
    18:00 Mobility
    19:00 Basic Endurance CrossFit

    ...next deload...

  • 3.6.2024 5 Rounds Workout

    5 Rounds x Every 3:00

    200m Run
    8 Box Jumps 24"/20"

  • 31.5.2024 AMRAP 10 Workout

    As many Reps as possible in 10 minutes of:

    12 Hang Dumbbell Snatch 22,5/15kg
    6 DB Over Burpees
    8 Box Jumps 24"/20"
    6 Burpees to Target

  • Basic conditioning/Rest Workout

    30min PK HR 60-65% tai voit pitää kokonaan lepin.
    Älä tee pidempää kuin 30min.

  • CF Seppä - Team WOD 21.8 Workout

    Unbroken meets Häjyin
    21-15-9
    Wall balls 9/6
    Box jump overs
    Devils press
    -2min rest-
    Amrap 10
    60 Du/120 singles
    50 Stoh
    40 Snatch
    30 Db box overs
    20 T2b
    10 Db squats
    -2min rest-
    9 Pull ups
    6 Front squats 50/35
    9 Hspu/Hr push ups
    15 Pull ups
    6 Front squats 50/35
    15 Hspu/Hr push ups
    21 Pull ups
    6 Front squats 50/35
    21 Hspu/Hr push ups

  • Devil's run Workout

    E6MOM x5:
    200-400m run
    10 double db devil's press (2x22,5 / 2x15)

    Tavoitekierrosaika < 3:30 / TC: 4min / kierros.

    Skaalaus: Skaalaa painot sellaiseksi, että pystyt tekemään 10 toistoa putkeen sekä juoksumatka niin, että juoksussa kestää noin 2min.
    RPE 7,5-8,5

  • RestDay! Workout

    7:00 Mobility
    8:00 Basic Endurance CrossFit

    15:00 Basic Endurance CrossFit
    16:00 Mobility
    17:00 Basic Endurance CrossFit

  • RestDay! Workout

    9:00 Basic Endurance CrossFit
    10:00 Kipping Movement Technique
    11:00 Mobility

    15:00 Snatch Technique
    16:00 Basic Endurance CrossFit
    17:00 Mobility

  • WOD Workout

    Go every 4:00 x 4 sets
    7 Kipping Pull-ups
    15 Toes To Bar
    20 Barbell Rows
    30 Double Unders

    Rows should go in 1 or 2 sets
    Rx+: 2-5 Ring Muscle-ups for Pull-ups

    Extra:
    Trap 3 Shrugs: 3 x 10-10-10. Rest 30s.