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

  • Ke 21.2.2024 penkki Strength

    Penkki 3x5x82,5%

    Penkki käsipainoilla 3x15-20

    Pullover 3x15-20

    Ojentajat käsipainoilla maaten 3x8-12

    Hauiskääntö käsipainoilla 3x20-30 (10-15 / käsi)
    -vuorotahtiin

  • Ma 19.2.2024 kyykky Strength

    Suorinjaloin maastaveto 3x8x35%
    -jokainen toisto stopilla lattiasta
    -lantio!!

    Kyykky 3x5x82,5%

    Maastaveto korokkeelta 2x8x60%
    -esim 1 kumiharkko

    Sivutaivutus 3x15 / puoli

  • Conditioning 23-02-2024 Workout

    PERFORMANCE

    AMRAP x 16 MINUTES
    15/12 Cal Bike/Row/Ski
    1 Rope Climb
    15 Toes to Bar
    1 Rope Climb
    15 Burpees

    FITNESS

    AMRAP x 16 MINUTES
    12/10 Cal Bike/Row/Ski
    3 Strict Pull-Ups / Self Assisted Pull-Up
    12 Kip Leg Raises
    3 Strict Pull-Ups / Self Assisted Pull-Up
    12 Burpees

  • Morning Intervals Workout

    Time: 35min

    Equipments: 2x Row, 3x SkiErg, 2x BikeErg, 2x Echo Bike

    20/15 Cal. on a machine when its your turn, then - back in the line and wait until it's your turn.

  • Push press & jerk Workout

    Push press & jerk

    3x 3 push press + 3 jerk (fast&moderate not too heavy)
    6x3 jerk (70-77%)

  • Power intervals Workout

    5 sets
    30 sec Max Calories Erg
    2:30 Rest
    *Go all out sprint
    *Score = Total calories
    *Row , Assault Or standing High Damper Bike

  • Intervals Workout

    3rounds:

    Intervals 30s ON / 90s Off
    1) ski calories
    2) ttb
    3) row calories
    4) hang snatch @40/30kg

    1round fast
    2round faster
    3round all out

  • Snatch complex Strength

    Snatch complex e90s x7

    3x 3 hang snatch (below nee ) + 1 snatch (floor) 55-65%
    4x 2 hang snatch (below knee) + 1 snatch (floor) 65-75%

    Hang snatch samalla otteella, snatch lattiasta drop&go

  • Hero workout: "BERT" Workout

    Workout description

    For time:
    50 Burpees
    400m Run
    100 Push-ups
    400m Run
    150 Walking Lunges
    400m Run
    200 Air Squats
    400m Run
    150 Walking Lunges
    400m Run
    100 Push-ups
    400m Run
    50 Burpees

    U.S. Marine Cpl. Albert Gettings, 27, of New Castle, Pennsylvania, died on Jan. 5, 2009, while conducting counter-sniper operations in Fallujah, Iraq. Cpl. Gettings was serving as a team leader with the 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, of Camp Lejeune, North Carolina, at the time of his death.

    Every quarter, Cpl. Gettings’ fellow Marines in Fox Company complete a special CrossFit workout in his honor as part of the Cpl. Albert P. Gettings Award ceremony.

    He is survived by his wife, Stephanie Palimino; parents, David and Juliet; and sister, Cori.

  • 19.2.2024 Row w/ Partner Workout

    AMRAP 13 With Partner

    Row 20/15 Calories. IGYG.

    ( After each set reset monitor )

    Score : Total Calories