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

  • For time Workout

    60 pull-ups
    20 KB Turkish get-ups (16/24 kg)
    – Switch arms as needed.

    Scaled WOD
    For time:
    40 jumping pull-ups
    20 KB/DB Turkish get-ups
    – Switch arms as needed.

  • Clean Strength

    Clean: 3x1 (85%/1RM)

  • Dynamic Box Squat Strength

    Dynamic Box Squat
    10x2r @ 60%
    45s. Recovery

  • 161123 Torstai Workout

    A) Handstand walk skills

    B) 5 rounds
    10m handstand walk / 2-3 wall walk
    7+7m DB walking lunge 2x22,5/15

    Rest 1:1 between the rounds

  • Maanantai 13.11.23 FN Workout

    Warm Up
    2 rounds
    2 min air bike,run, row,bike erg, sledge push (add speed during 2 min)
    20 lunges step backwards/forwards alt leg
    20 db snatch, second round db pc&pp from ground
    1:00 Plank Hold , second round :30/30 side plank R/L
    then mobility and warm up sets for squats

    Strenght
    3 sets of 2 Front Squats + 4 Back Squats @85-95% of 1rm Front Squat
    rest 3-4 min bwn sets

    Metcon
    21-15-9 reps for time
    Calories AB,Row,BERG,RUN
    Double kb/db front squats @7.5-12.5/15-20kg's
    Try to keep the mod/fast pace on cardio and hit unbroken sets on squats!
    Women calories 17-12-7 on. Men cal on air bike 16-12-8 and women 12-9-6.

    Cool down finisher for 5-10 minutes with light cardio

  • Deadlift Strength

    Deadlift
    8-6-6-4

    2-3 reps in tank

  • 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