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

  • Strength Strength

    Romanian DL ( 15 mins )

    3 x10reps
    - perfect form
    - each set should be challenging
    - stay within 10% difference comparing to the weight of the first set
    - 2-3 mins rest btw sets

  • Gymnastic Workout

    Kipping complex 5 sets
    1-3 strict pull up + 1-5 Kipping pull up
    Upgrade: 1-3 strict c2b + 1-5 Kipping c2b + 1-3 bmu
    Scale: 3 kip swing + 1-3 half way Kipping pull up

    Holds:
    EMOM 10
    1. Pull up top hold 10-30sec
    (Upgrade front lever (Bar tucked))
    2. 10-15sec dip top hold + 10-15sec dip bottom hold
    - rings/ between boxes

    4 rounds of volume!
    20 Band pull down (stick + Band)
    30 banded triceps, fast reps

  • CFPORVOO WOD 10.12.2021 Workout

    4 rounds for time
    15 cal air bike
    12 side squats (cossack squats) alternating
    10 C2B
    8 ring dips

  • Functional Sunday Part 5 Workout

    3 SETS
    DB Floor press 3 x MAX ( 1st set hit 20-25 reps)
    60sec Rest

    3 SuperSETS
    A) DB/KB Shrugs x10-12 (1sec hold on top)
    B) DB Lateral Raises x10-12
    90sec Rest

    BACKBURNER 4 SETS
    20sec OH
    20sec Lateral
    20sec 90
    20sec Ski Jump
    80sec Rest

    PLANK
    90sec Elbow Plank
    30sec Rest
    90sec High Plank
    30sec Rest
    90sec Elbow Plank

    PUSH-UP
    80-100 reps ASAP

  • Back Squat Strength

    OTM 14 min
    Back squat x 2 + box jump x 2

    Try to do back squat 75 % your body weight or 75 % 1 RM.

  • Crossfit Open WORKOUT 18.1 Workout

    WORKOUT 18.1

    Complete as many rounds as possible
    in 20 minutes of:
    8 toes-to-bars
    10 dumbbell hang clean and jerks
    14 / 12-cal. row

    VARIATIONS
    Rx’d: (Ages 16-54)
    Men use 50-lb. dumbbell
    Women use 35-lb. dumbbell

    Scaled: (Ages 16-54)
    Men perform hanging knee-raises, use 35-lb. dumbbell
    Women perform hanging knee-raises, use 20-lb. dumbbell

    Teenagers 14-15:
    Boys use 35-lb. dumbbell
    Girls use 20-lb. dumbbell

    Scaled Teenagers 14-15:
    Boys perform hanging knee-raises, use 20-lb. dumbbell
    Girls perform hanging knee-raises, use 10-lb. dumbbell

    Masters 55+:
    Men use 35-lb. dumbbell
    Women use 20-lb. dumbbell

    Scaled Masters 55+:
    Men perform sit-ups, use 20-lb. dumbbell
    Women perform sit-ups, use 10-lb. dumbbell

    Tarkemmat ohjeet:

    https://games-assets.crossfit.com/18_1_workout11_asldkfjhaks13475JDUTEdjfha.pdf

  • AB Factory Workout

    4 rounds (45 sec work 15 sec break)
    Flutter kicks
    Sit ups
    Bicycle abs
    Plank hold

  • SA Z-Press Strength

    Single-Arm Z-Press
    5-7 sets of 8+8 rep (8 ea/s)

    15 min

  • Tiistai 7.12. Workout

    Wod
    Treeni:
    21-18-15-12-9
    Overhead squat 45/30kg (max 50%)
    Bar over burpee (tasajalka hyppy)

    Hiki:
    21-18-15-12-9
    Front squat 45/30kg
    Bar over burpee (vapaa ylitys)

    Tc 14 min

  • Intervals Workout

    Relay in teams of 3

    0-14min
    9x 300/250m row

    14-28min
    9x 500/400m bike

    28-42min
    9x 250/200m ski

    *3 intervalls each person /ergo