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

  • 5 kierrosta 2 liikettä ja laite Workout

    5 kierrosta

    30 kahvakuulaheilautus
    30 istumaannousu
    30/24 kaloria laite

    2 min tauko kierrosten vällissä

    Aikaraja 40 min

  • Murph prog 1. Workout

    RX:
    EMOM30
    1. 10 pull up
    2. 12-15 push up
    3. 20-25 air squat
    4. 200m run
    5. Rest

    Scaled:
    EMOM30
    1. 6-8 pull up
    2. 8-10 push up
    3. 15-20 air squat
    4. 150-200m run
    5. rest

    RPE 4

    Skaalaukset: pull up->jumping C2B/pull up push up->kulmaa säätämällä air squat->reps

    Huom!

    Ensimmäinen murph prog. Valitse toistomäärät huomioiden RPE. Sarjoja ei tarvitse tehdä UB. Max työaika per minuutti 50s.

  • 10.7.2024 RestDay! Workout

    8:00 Mobility + CoreWorkout
    9:00 Basic Endurance CrossFit

    16:00 Mobility + CoreWorkout
    17:00 Kipping Movement Technique
    18:00 Snatche´s ( 9.7.2024 )
    19:00 Basic Endurance CrossFit

  • 8.7.2024 Run & Jumps Workout

    For time :

    Run 200m
    25 Box Jumps 24"/20"
    Run 400m
    20 Box Jumps 24"/20"
    Run 800m
    15 Box Jumps 24"/20"

  • 13.5.2024 SHOULDER PRESS Strength

    2@up to RPE9 *could do 1-2 more reps,
    then DROP SETS 3-4x4@-10% *target load of max ~90%, sp-%, rest btw sets 3min

  • Conditioning for quality: Workout

    EMOM12
    1. 1 set of bar MU - tähän jokainen valitsee itselleen sopivan skaalauksen edellä tehdyistä progressioista. 2. 1 set of DU
    3. 1 set of hs walk/wall facing shoulder taps 4. rest

    Huom! Semi helpot ja tekniset setit.

  • WOD Workout

    AMRAP 15 min for Quality
    10 each Renegade Rows (22,5/15kg)
    20 Meter gun walk @20/10kg
    40 Double Unders
    20 Meter gun walk
    10 Dumbell push up
    Rest 60s

    – Goal: Sustainable pace, your choice of sled weight.

    Extra:
    Tate Press
    3 x 12-15. Rest 60s

  • Strength Strength

    Push Press
    6 x 2. Every 60s.
    – These are SPEED Reps. – 2-3 Warm-up sets
    – Improve from last week

  • Strength Workout

    Triset of :
    A,
    Bulgarian split squat
    4 x 8/side
    - use KB, Dumbell

    B,
    Romanian Deadlift
    4x10 reps

    C,
    Turkish sit up
    4x 12reps

  • Perusjyystö Workout

    EMOM21:
    a) 1 Power clean + 2 high box jump
    b) 7-12 cal machine (TC 45s)
    c) rest

    Rakenna päivän teräviin painoihin ja boxin korkeuksiin. RPE 7-8.