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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

  • snatch pull Strength

    hang snatch pull 5x3

  • WOD Workout

    RX
    FOR TIME
    100 Thrusters (43/30kg)
    80 Chest to Bar Pull-Up
    40 Strict Handstand Push-Ups

    SCALED
    FOR TIME
    80 Thrusters (Lightish)
    80 Jumping Pull-Ups
    40 Hand Release Push-Ups or Incline Push-Ups
    Partition reps and movements as needed.

    RPE: 8
    Time Cap: 20:00

  • Intervals Workout

    Intervals:

    6rounds:
    30s On /30s Off
    1) shuttle run
    2) echo bike
    3) s.a devils press
    4) c2bike

  • Front squat Strength

    Front squat

    4x4

    E3MOM / 2-3 reps in tank

  • Partner Workout 16-03-2024 Workout

    IN TEAMS OF 2.

    AMRAP x 17 MINUTES
    6 Burpee Box Jumps
    30 Deadlifts
    6 Burpee Box Jumps
    30 Toes to Bar or Kip Leg Raises
    6 Burpee Box Jumps
    30 Wall Balls

    • P1 works while P2 rests. Split work as needed.
    • Weights / Heights your choice today

  • Snatch 1RM Strength

    In 20min
    Find snatch heavy 1 of the day.

    Huomioita: Painopiste keskijalalle, varpaat lattiaan. Hartia alas, lapa aktiivisena alhaalla, leuka ylös. Rauhallinen polven ohitus ja vasta sitten räjähtävä ojennus ja alle meno.
    Skaalaus: Jos koppi ei tule kyykkyyn, mahdollisuuksien mukaan hiissataan alas asti. Jos kyykky itsessään ei ole mahdollinen (polviongelmia tms), voidaan tässä myös hakea power snatchin ykkösmaksimi.

  • Ke 13.3.2024 penkki Strength

    Penkki 1x90%

    Kapea penkki 70% x amrap

    Vipunostot sivuille 3x20

    Ojentajat taljassa / kumpparilla 5x15

    Kulmasoutu käsipainoilla 5x12
    -🍑 kiinni seinässä!!

  • Conditioning Workout

    6 x 4min on / 1min off (in teams of 2):

    Set 1:
    Partner 1: Ergo
    Partner 2: 8-10 Burpee T2B/T2R/leg raise

    Set 2:
    Partner 1: Ergo
    Partner 2: 6-8/6-8 1-arm DB hang cluster (15/10kg)

    Set 3:
    Partner 1: Ergo
    Partner 2: 8-12 Box jump

    RPE 3

    Huom!
    Toinen parista aina ergolla. Kun partner 2 on valmis osat vaihtuu.

  • Rest/Open gym/goat Workout

    lepo, og, goat. mitä teit?

  • RestDay! Workout

    8:00 Deadlift + Metcon ( 18.3.2024 )
    9:00 Basic Endurance CrossFit

    16:00 Basic Endurance CrossFit
    17:00 Deadlift + Metcon ( 18.3.2024 )
    18:00 Mobility

    ...next deload...