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

    4 rounds for time;
    10/7 Cal Bike/Row/Ski
    15 DB/KB Push-ups
    90 Meter DB/KB Farmer Carry@24/16kg
    Rest 60s
    Timecap: 15 mins
    UB carry is the goal!

    Extra:
    Barbell Bicep 21s: 3 x 21, 7 reps each position. Rest 60s.

  • BBF 150824 Workout

    2 sets of

    4x 3min ON/2min OFF

    A) 20/15 Cal Bike
    +
    AMRAP of
    12 KB Swings
    6 Burpee over KB

    B) AMRAP of
    10m OH Walking Lunges 20/15kg plate
    10 Handstand Pushups
    10m OH Walking Lunges
    10 Box Jumps

    C) 20/15 Cal Row
    +
    AMRAP of
    10 Wall Balls
    20 Double Unders

    D) AMRAP of
    7 Pushups
    7 V-Ups
    7 Ring Rows

    (5min rest between sets)

  • 3.6.2024 SHOULDER PRESS Strength

    3x1@working up to maximum, rest btw sets 3min

  • 14.8.2024 EMOM 9 "What's Risto Doing" Workout

    EMOM 9

    1 minute : 3-5 C&J. Add weight every third round.
    2 minute : Pull-Up / TTB / BMU

  • 12.8.2024 Active Recovery "What's Risto Doing" Workout

    50 minutes Of :

    5 Min Cardio ( HR Zone 1-2 )
    20 Handstand Fluters
    10 Plate Step-Ups
    5-10m Handstand Walk
    5 Min Cardio ( HR Zone 1-2 )
    2-4 RMU / BMU
    5 D-Ball Clean

  • Snatch complex Strength

    E90s x10:
    1 High hang snatch
    1 hang snatch
    1 snatch

    Build to heavy complex of the day.

  • RestDay! Workout

    7:00 Basic Endurance CrossFit
    8:00 Mobility + Core workout

    15:00 Snatch Technique
    16:00 Basic Endurance CrossFit
    17:00 Mobility + Core workout

  • Strength Strength

    Push Press
    Build to a heavy double in 5 sets. Rest 2:00
    - Sets of 5,4,3,2,2
    Option: 5 x 5 practice at moderate weight.

  • WOD Workout

    5 Rounds for time:
    30 Meter Right Single Arm Farmer Carry @32/24kg
    10 Goblet Squats
    30 Meter Left Single Arm Farmer Carry
    10 Goblet Squats

    Goal: Every time you put down the KB complete a 10 total Jumping Lunge penalty.

    Timecap: 11 mins

    Extra:
    Overhead Half Kneeling Hip Extension: 3 x 10 each. Rest 60s
    - Shoulder health & hip mobility

  • Snatch complex Strength

    E90s x10:
    1 High hang snatch
    1 hang snatch
    1 snatch

    Huomioita: Kaikki tempaukset kyykkyyn, jos polvivaivaa voit tehdä myös powerina. KAIKKI TEMPAUKSET TEHDÄÄN TNG eli ei tiputeta tankoa tai asetella asentoa edes koko tempauksessa maassa ollessa. Tarvittavat tauot / otteen hiomiset pidetään tanko lantiolla.

    Tarkoitus: Nouse painoissa intervallien edetessä, viimeisellä setillä RIR2 snatch eli pakkiin jää vielä 2 kokonaista tempausta.