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

  • MPF mobility WOD Workout

    Nilkka
    10+10 big toe + ankle pump on wall
    30s+30s SL standing + KB sircles

    Amrap selkä
    5 jefferson curl + squats
    5+5 wall bridge with rotation
    5+5 half kneeling side bends

    Amrap lonkka
    10 alt cossack + hip rotation
    10 banded lean back
    10+10 external rotation on box

    Amrap olka
    5+5 windmill
    30s bar german hang
    10 external rotation
    30s dead hang

    EXTRA
    2x30s isometric neck hold

  • Morning Intervals Workout

    3x 10min ON/2min OFF

    I Go-You Go

    A) 8 Squats
    3x10m Shuttle Runs
    12/9 Cal Echo Bike
    3x10m Shuttle Runs
    8 Squat

    B) 5 Box Jump Overs
    3x10m Shuttle Runs
    12/9 Cal Row
    3x10m Shuttle Runs
    5 Box Jump Overs

    C) 8 KB Swings
    3x10m Shuttle Runs
    12/9 Cal SkiErg
    3x10m Shuttle Runs
    8 KB Swings

  • Weighted plank hold Workout

    Weighted plank hold

    3 x 30 sec

  • CrossLifting Workout

    A )
    8-10 sets
    1 Paused power clean - 1 Paused split jerk
    1 Paused squat clean - 1 Paused split jerk
    2 sec pause in each receiving position
    *     build from light to technical heavy

    B ) Partner WOD

    For time (time cap: 15 min)
    10 rounds
    5 Front squat
    100 m Row
    right into
    10 rounds
    5 Hang power clean
    15 DU / 30 SU
    right into
    10 Rounds
    5 Shoulder to overhead
    5 Burpee
    Partners on opposite movements; start the new round when both are done
    **RX: 60/43kg
    *    * RX+: 70/48kg

  • Speed work Workout

    3-4 rounds for quality:
    3 high box jump
    5 mb throw sit ups
    Vauhditon tasajalkakolmiloikka
    5+5 mb russian twist throw - yksi kylki kerrallaan

    Tarkoitus: Liiku terävästi tehdessä, pisteiden välissä ei ole kuitenkaan kiire. Heitot terävästi seinää vasten, kolmiloikassa maakontaktien kesto mahdollisimman lyhyt. Pyri nostamaan tehoja kierrosten edetessä: 1. kierros ~60-70%, 2. kierros 70-80%, jne. viimeinen kierros max 95% tehot.

  • Upper body strength Workout

    For time:
    Strict chin ups
    7-6-5-4-3, sets must be unbroken.
    Strict hspus
    3-4-5-6-7, sets must be unbroken.

    Jos menee yli 15 strictiä leukaa, käytä leuoissa lisäpainoa.

  • RestDay! Workout

    9:00 Mobility
    10:00 Basic Endurance CrossFit

    ...Next Deload...

  • Shoulder press Strength

    Shoulder press - E2:30 x4
    - 5 reps, RIR 0-1 viimeisessä sarjassa
    - voi tehdä samoilla painoilla kaikki sarjat tai rakentaa kohti päivän raskasta

  • Accessory Workout

    3 Rounds:

    12 Alt. Seated KB press
    8-10 Ring row (2-0-X-0)
    10 Alt. Plank pull trough

  • Conditioning prog 2. Workout

    3 Rounds: (PK sykkeet)
    1min Row
    30s Rest
    1min Burpee
    30s Rest
    1min Bike
    30s Rest

    EMOM40
    1. Row
    2. Burpee
    3. Bike
    4. Rest

    RPE 3

    Cool down 2 Rounds:
    2min Row/bike
    10 Squat to hamstring
    10/10 Leg swing
    5/5 Side lying thoracic rotation