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

  • Home Workout series Workout

    Upper body circuit
    10-15 chair dips
    10 lateral shoulder raises (water bottle) add tempo if needed.
    10 front shoulder raises
    rest 1 Min
    Repeat 5 Rounds

    Core Work
    4 Rounds
    15 hollow Rocks
    10/10 side bends
    15 v-sit up
    45 secs Rest

    8 Min AMRAP
    20 Mountain climbers
    10 burpees

  • Clean and jerk Strength

    Clean & Jerk 2x(2+2)x60%, 2x(1+1)x70%, 2x(1+1)x80%

  • 121022 Keskiviikko B Workout

    10 rounds for time
    2 one arm devil's press 22,5/15
    4 burpee over DB
    6 DB reverse lunge

  • CFPORVOO WOD 12.10.2022 Workout

    3 rounds for quality
    4 bar Mus
    5 T2B
    5 strict HSPUs
    3+3+3m HS walk (try to turn 180 dgrees after every 3 meters)

  • Jalkojen voimakestävyys 8. Workout

    Mäkivedot🔥⛰️🏃‍♀️🏃

    Peuramaantie 114, 02480 Kirkkonummi

  • Gymnastic Workout

    Negative strict hspu 5 x 2-5/ 5 x 1-2
    - lowering 3 sec
    - rest 60-90sec

    AMRAP 12 for quality
    1-5 strict chin up
    40m farmers carry
    10 hanging alt. leg raises
    30 slow mountain climbers

  • Ma 3.10.2022 perus: kyykky Strength

    Suorinjaloin mave 5x10
    -kevyt

    Kyykky 3x5x75%

    Yhden käden kulmasoutu 3x15 / käsi

    Leveä penkki 5x10x50%
    -2-3 sormen mittaa normiotetta leveämpi

  • Deadlift Strength

    5x5 Deadlift
    - Rest 2-3min btw sets.

    Set 1: 70%
    Set 2: 70%
    Set 3: 70-75%
    Set 4: 70-75%
    Set 5: 80%

  • 3.10.2022 Tempaus haltuun Workout

    Hand Snatch ( Käsitempaus )

    3 x 2 x 40%, 3 x 1 x 50%

    Squat Snatch

    1 x 3 x 65%
    1 x 2 x 70%
    1 x 1 x 75%
    1 x 3 x 70%
    1 x 2 x 75%
    1 x 1 x 80%
    1 x 3 x 75%
    1 x 2 x 80%
    1 x 1 x 85%

    Snatch Panda Pull

    2 x 2 x 80%

  • Monday 12th October 2015 Workout

    Happy Birthday Jon Ken drew!

    A very special Happy Birthday to one of our first Members at CrossFit Liverpool, Jon. For those of you who don't know him JK has been with us since the very beginning, without him CrossFit Liverpool would not be what it is today.

    JK

    42 thrusters 35/25kg
    42 bar over burpees
    30 hang power cleans 40/30kg
    30 Pullups
    18 STOH 50/35kg
    18 ring dips