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

  • RestDay! Workout

    7:00 Bench Press & Ring Rows + Metcon ( 14.11.2023 )
    8:00 Basic Endurance CrossFit

    15:00 Basic Endurance CrossFit
    16:00 Bench Press & Ring Rows + Metcon ( 14.11.2023 )
    17:00 Mobility

  • Ma 13.11.2023 perus: kyykky Strength

    Kyykky 3x2 (77,5-82,5-87,5%)

    Suorinjaloin maastaveto 5x5x60%
    -itse korokkeella (1 kumiharkko)
    -jokainen toisto lattiasta/stopilla

    Jalkanostot maaten 3x30

    Sivutaivutus 1x50 / puoli

  • Keskiviikko 15.11.23. FN Workout

    Treeni 2
    Warm Up
    2 rounds
    2 min cardio (add speed during 2 min)
    10/10 half kneeling press
    10/10 scapula rolls + kipping
    5-10 strict chin ups (give small kip if needed)
    5-10 box jumps
    10-15 v-ups

    Strenght
    Push Press 5-5-3-3-1-1-1 reps, build to heavy single.
    rest 1.5-2.5 min bwn sets

    Metcon
    4x3 min on / 3 min off (ALT TIME WITH PARTNER THAT 3 MIN WORK PERIOD)
    Even rounds : 20/16 cal row or ski OR 15/12 CAL AIR BIKE
    then amrap
    4 single arm devils press
    6-8 toes to bars or small kip knee raises
    Even rounds : 20/16 cal row or ski OR 15/12 CAL AIR BIKE
    then amrap
    6-8 heavy db power clean alt hand
    6-8 hspu

  • Amrap 40 Workout

    6 bar muscle up
    8 box jump
    10 handstand push up
    12 pistols
    14 burpees
    16 dubbel DB deadlift 22,5/15kg

    Min: 5,10,15,20,25,30,35
    - 30 Dubbel unders

  • MPF WOD Workout

    NILKKA
    45s sitting down on knees
    45s+45s ankle mob on bench

    AMRAP RANKA
    10 roll to candle
    45s banded thorax extension
    5+5 split thoracic rotation on wall

    AMRAP LONKKA
    10 banded nordic curl
    455+45s glute stretch on bench
    10 cossack squat with rotation

    AMRAP OLKA
    10 brakedancer
    20 standing T-shoulder rotations
    10 shoulder shrugs
    30s chin up dead hang

    EXTRA
    30+30+30s/side neck

  • Ke 8.11.2023 perus: penkki Strength

    Penkki 3x3 (80-82,5-85%)

    2lankun penkki Amrap x 80%

    Takaolkapääsoutu 3x20

    Vipunostot taakse 3x20

    Pullover 3x20

  • Accessory work Workout

    3-4 rounds, rest as needed:
    8-12 alt. sandbag bearhug box step up
    8-12 goblet cyclist squat
    8-12 + 8-12 calf raises

  • Conditioning prog 2. Workout

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

    EMOM32
    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

  • Pe 3.11.2023 perus: maastaveto Strength

    Maastaveto 4x4x80%
    -kaikki lämmittelysarjat korokkeelta

    Kulmasoutu vastaotteella 5x15
    -podipumppia

    Kohautukset käsipainoilla 3x20
    -penkin päässä istuen

    Takareidet kumpparilla 3x20 / jalka

  • Open 13.2. Workout

    13.2

    10min
    5 raaka työntö 52/34kg
    10 maastaveto
    15 boksihyppy