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

  • 19.5.2021 Strength

    Overhead Squat

    4 Sets:

    1 Pausing OHS (3 sec)
    4 OHS

    Set 1 60%
    Set 2 65%
    Set 3 70%
    Set 4 75%

    Rest 2 min btw sets.

  • AMRAP 20min. Workout

    W/ Partner

    Max cal Row + Max reps Cindy

    • Ohjeistus:
    • Parista toinen soutaa ja toinen suorittaa 3 kierrosta Cindya samaan aikaan. Kun 3 kierrosta tulee täyteen, tulee parien vaihtaa rooleja.

    • Kokonais toisto + kalori määrä on tulos.

    • Jos sinulla ei ole paria, souda aina 45 cal, jonka jälkeen suorita 3 kierrosta Cindya.

    1 rnd Cindy:
    5 Pull up
    10 Push up
    15 Air squat

  • Sunnuntai 16.5. Workout

    45 min for quality
    800m jog
    80+80m Single arm farmers carry
    10 Up down box step over
    1000m Row
    80m+80m Single arm front rack carry
    10 Up down box step over

  • RestDay! Workout

    10:00 "Seven"
    11:00 Front Squat + Metcon
    12:00 "Seven"

    ETKOILLA 10km juoksu.

    ...deload start.

  • Clean Strength

    6 Sets Of Squat Clean
    Set 1: 2 @70%
    Set 2: 2 @70%
    Set 3: 2 @75%
    Set 4: 2 @75%
    Set 5: 2 @80%
    Set 6: 2 @85%
    - Rest 2-3min btw sets

  • WOD Workout

    Aikaa vastaan 3 kierrosta:

    Risteykselle juoksu ja takaisin
    30 Burpee

    TC: 26min

  • NBT Partner workout Workout

    You Go I Go

    4rounds of;
    3 Mu
    6 hspu
    9 pistols
    + 400m Row (both row)

    8 Rope
    + 400m Run

    8 Clean @85-90%
    + 400 row

    80 T2Ring
    + 400 Run

  • Front squat waves Strength

    Front squat
    rounds: 2
    reps: 5, 4, 3

    *Second round 5 reps you make first round 5 rep weight and first round rep 3 weight, you make second round 4 reps.

  • RestDay! Workout

    9:00 Front Squat + Metcon
    10:00 Basic Endurance CrossFit
    11:00 Mobility

    15:00 Front Squat + Metcon
    16:00 Basic Endurance CrossFit
    17:00 Mobility

  • Conditioning 05-05-2021 Workout

    20:00 Partner workout!

    Pick a machine and alternate on there every 1:00 (10mins work each!)

    Goal max calories in the 20min time.