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

  • Green 181020 Workout

    8x
    4min ON/2min OFF

    A) AMRAP of
    10/7 Cal. SkiErg
    7 Pushups
    7 V-Ups

    B) 3 Rounds of
    4 Devils Presses
    8 Double DB Box Step overs
    +
    Max Cal. Row in the remaining time

    C) AMRAP of
    2 Muscle-Ups
    4 Handstand Pushups
    8 KB Swing 32/24kg

    D) AMRAP of
    10/7 Cal. Bike
    10 Wall Balls

  • Päivän CrossFit Treeni Workout

    Lämpö
    EMOM15
    1. 20s Ylivienti kepillä + 20s Valakyykky
    2. Laite 50s > 35s > 20s
    3. 20s Maastaveto + 20s Tempaus riipusta
    4. Laite 50s > 35s > 20s
    5. 15s Kumpparihalkaisu + 15s+15s Pystypunnerrus kumpparilla

    Kepillä ja/tai tangolla. Laitteissa ensimmäinen kierros rauhallisesti, toinen reippaasti ja kolmannessa lyhyt lähes maksimivauhtinen veto. Sekunnit liikkeissä suuntaa antavia.

    Nostelua & Jumppaa
    EMOM12
    1-4. :20 Tempaus/Etuheilautus
    5-8. :20 Etukyykky/Gobletkyykky
    9-12. :20 Laite
    Valitse painot tuntemuksien mukaan.

    Voimistelua & Jumppaa
    12:00 Pareittain
    Pari 1: 8 Varpaat tankoon, 10 Punnerrus, 20 Ilmakyykky
    Pari 2: Laite Cal

  • Strength Strength

    Close Grip Floor Press: 5 x 3. Rest 2:00
    – Build in weight over 5 sets
    – Goal: Moderate/heavy 3

  • Bench press, Filly carry and Pallof presses Workout

    3 rounds:
    10 Bench presses @50%
    40m Filly carry (20+20m)
    10+10 Pallof press w/ rotation

    Rest as needed

  • CFPORVOO WOD 16.7.2020 Workout

    30 cleans 70kg/50kg
    200 DU

  • RestDay! Workout

    10:00 Basic Endurance CrossFit
    11:00 "Murph"
    12:00 "Murph"

  • Ke 15.7.2020 Penkki Strength

    Penkki 1x90%, 3x3x86%

    Ylileveä penkki 3x6 (noin 70%, "touch and go"), kontrolloi alaslaskua!!

    Ojentajat kumpparilla 5x15

    Ojentajat otsalta 5x8

  • Thruster ladder Strength

    Thruster Ladder

    EMOM 20 min
    0-5 min: 5 reps @70%
    5-10 min: 3 reps @80-85%
    10-15 min: 1 reps @90-95%
    15-20 min: 5 reps @60-70%

    *Voi tehdä pareittain, jos paljon porukkaa tunnilla.

  • 07.07. Wod Strength

    3x10 Back Squat
    Rest 1,5-2min

    Every 30s 10 rounds:
    1 Squat Clean / 60-70%

    EMOM12:
    1. 150/100m Row
    2. 10 DB Lunge
    3. 10-20 AbMat Sit-Ups

  • WOD 1.7. Workout

    MACHO MAN

    On the minute (go as far as possible):
    3 power clean
    3 front squat
    3 s2oh
    (rx: 50/35kg, rx+: 60/40kg)