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

  • Day 79.1 Strength

    4x1 Snatch @ 60%

  • TSE Workout

    Tabata Something Else
    1) leuka
    2) punnerrus
    3) istumaannousu
    4) kyykky

    (20 sek duunia / 10 sek lepo) x 8 intervallia per liike. Liike vaihtuu lennosta.

    Postaa yhteenlaskettu toistomäärä. Megalähtö klo 18.

  • Vaffa temppu Strength

    Tempaus riipusta 3RM 3-3-3-3-3

  • Woima! Strength

    Koko kombinaatio 1RM:
    thruster - push press - push jerk - split jerk

    Pääsivujen ohjelmoinnista tammikuulta 2015.

  • Mobbi 1 Workout

    Huoltoa yläkeholle klo 18.

    Mukaan pyyhe sekä jumppamattoa.

  • Vala Workout

    15min laadukasta valakyykkyä.

    Prosentit 1RM:
    50% x warm up
    60% x 10
    70% x 8
    80% 4
    90% x 2
    100% x 1

  • WOD Workout

    In 17 mins do:
    40 Bar Facing Burpees
    30 Power Clean, 40/30 kg
    30 Bar Facing Burpees
    30 Power Clean, 60/40 kg
    20 Bar Facing Burpees
    30 Power Clean, 70/45 kg
    10 Bar Facing Burpees
    then in the remaining time, AMRAP of:
    Power Clean, 90/60 kg

    If not enough room : lateral burpees over the bar!

  • Warm up Workout

    Amrap 10:
    3 min erg
    rest of time:
    12 banded pass trough
    30s+30s box pigeon stretch
    20s hollow hold
    6 push up to sideplank alt.
    8 medball kang squat

  • Day 26.3 Workout

    12min EMOM:

    • 1st: Max Reps Ball Slam (25-45lb)
    • 2nd: Max Distance Plate Pinch Farmers Carry (15-25kg plates)
    • 3rd: Max reps Russian Twists @ 15-25kg
    • 4th: Rest

  • RestDay! Workout

    7:30 Mobility + Core Workout

    16:00 Teens
    17:00 Basic Endurance CrossFit
    18:00 Kipping Pull-Ups technique, Accessory
    19:00 Mobility + Core Workout