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

  • Conditioning 30-04-2022 Workout

    Team of 3 workout
    In 30:00

    4000m Row
    Remaining time AMRAP:
    30 Wallballs @20/14lbs
    30 Box Jump Step-downs
    30 Toes to Bar

    • Split work as you wish, one working at a time.
    • Score is reps of the AMRAP part.

  • BBC Weightlifting - Snatch Workout

    Warm-up:
    3x
    15/12 Calories erg
    15 Floating squats
    10 Sotts press BTN
    5 High box jumps

    A) Snatch

    3 x 3 @ 68%
    3 x 2 @ 72%
    3 x 1 @ 75%

    Snatch pull from deficit, 3 x 5 @ 52% (maastavedon 1RM)

    B) Back squats

    10 @ 56%
    8 @ 66%
    8 @ 68%
    6 @ 75%

    C) Accessory:

    3x
    20 Star fish
    20 Feels over object
    30 Flutter kicks

    Optional:
    4x
    15 Diamond push-ups
    15 Pendlay rows
    15 Hip extensions on GHD
    *Kaikissa kunnon polte.

  • WOD Workout

    EMOM x 5:00
    20 Band Resisted Russian Swings
    - Goal: Consistent performance each interval.

    Extra:
    Lying banded hamstring curls x 100 reps

  • Strength Workout

    A) 1 1/4 Back Squat
    Build a heavy triple over 6 sets. Rest 2:00
    - Sets of 5,4,3,3,3,3

    B) DB Death March
    4 x 10 steps each. Rest 90s

  • RestDay! Workout

    9:00 Basic Endurance CrossFit
    10:00 Strict Pull Ups + Metcon
    11:00 Snatch Technique

    15:00 Strict Pull Ups + Metcon
    16:00 Snatch Technique
    17:00 Basic Endurance CrossFit

  • Kehonhuolto Workout

    Himoviruttelunkaltaisia asioita ja muuta

  • CFPORVOO WOD 29.4.2022 Workout

    Row intervals
    4x400m with 2 min rest between sets
    Go all out every set

  • Sunnuntain Pitkä Workout

    10x 5min (2kierrosta)

    1) Kone

    2) Kone

    3) 8-10×/liike:
    Boxille nousu yhdellä jalalla
    R-ranka pumppaus boxilla
    Hallittu vuorikiipeiljä ristiin

    4) 8-10 ×/liike:
    Yhden käden kulmasoutu kklla
    Yhden käden heilautus
    Sivutaivutus

    5) 8-10×/liike:
    Rapukierto
    Skorpioni
    Rento roikunta

  • 1.2.2021 SQUAT STRENGTH PROGRESS 4/12 Workout

    LÄMMÖT

    HUOM!! (kesto yht. n.15min) ennen keppi/tanko jumppaa omatoimisesti
    2 rounds:
    8 + 8 Split Squat (kumin. vetää etujalan polvea sisäkiertoon)
    5 + 5 Bird Dogs, hold 2 sec
    10 Goblet Squat (kanta korokkeella)

    ETUKYYKKY

    RAAKATEMPAUS

    ASKELKYYKKY 3[4+4]@kevyt pal. 2min

    OHEISHARJOITTEET 2 kierrosta:
    6 + 6 LANKKUSOUTU, kuminauha
    50 VATSAT, VUOROTELLEN NILKKOJEN KOSKETUS

    --

    TEE KOTONA / SALILLA KEVYET LYHYET DYNAAMISET VENYTTELYT kesto 5-10 min, 10-20s ja/tai 5 - 10 PUMPPAUSTA / LIIKE kts. Moniste

  • DL waves Strength

    Deadlift

    20 - 15 - 10 - 15 - 20

    50-60/75-85/90-100/75-85/50-60% of 10RM