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

  • Rest Day! Workout

    10-11 Squat Snatch 1RM
    11-12 Basic Endurance CrossFit
    12-13 Squat Snatch 1RM

  • Dunn Workout

    Complete as many rounds as possible in 19 minutes of:

    On the burpees, jump over the box without touching it.

  • Optional accessory Workout

    Optional Accessory:

    CONDITIONING

    3-5 rounds

    30sec ON, 30sec OFF

    1) Double KBS (eyelevel)
    2) Deficit Push-Up (use KB handles)
    3) Thruster 3 for 1 with Kettlebells
    4) Double KB Row

    RPE 3-4, medium loading

  • Ma 28.1.2019 Kyykky + kevyt penkki Strength

    Kyykky max8 (5-8 ylösmenosarjaa ja nouse max8-toistomaksimiin, myös ylösmenosarjat "kaseina")

    SitUps 5x10-15 (lisäpaino niskassa)

    Penkki käsipainoilla 3x10-20

    Facepulls 100 toistoa

  • Tuesday metcon Workout

    Partner WOD

    16 min partner amrap of:

    200 m Row
    8 Burpee over the rower

    Ensin toinen tekee soudun ja burpeet ja toinen lepää. Sitten vaihto. Ei läpän heittoa vaan all in!

  • Extra Credit 29-01-2019 Workout

    AMRAP 10 of:
    10 Side Plank Crunch (each side)
    20 Double KB Bent-over Rows
    30 DB Rollback Tricep Extensions (light)
    *Rest as needed.

  • Optional accessory Workout

    Optional Accessory:

    CONDITIONING

    (27.1.2018)

    2 rounds for time:
    20 Power Snatch 40/30kg
    20 Bar over Burpee
    20 C2B
    20 Thruster

    Target <11min

    RPE 4-5, push it to the limits. Scale if needed.

  • Conditioning 19-01-2019 Workout

    AMRAP 25 in teams of 2:
    150 Wallballs @20/14
    100 Power Cleans @ 60/42.5kg
    75 Shoulder to Overhead @ 60/42.5kg
    50 Chest To Bar Kipping Pull-ups

    • Pull-up scaling: less, regular kipping pull-up, partner assisted strict chest to bars, ring row with pause at chest

  • EMOM 10 Workout

    Odd: 10-15 KBS 32/24kg (RU)
    Even: 10-15 T2B

  • Monday conditioning Workout

    CONDITIONING WOD

    5 rounds, 30sec ON, 30sec OFF

    1) KB Snatch (from hang), Left Arm
    2) KB Snatch (from hang), Right Arm
    3) KB C&J (from hang), L
    4) KB C&J (from hang), R
    5) KB OHS, L
    6) KB OHS, R

    Workout is done by single Kettlebell. Choose a loading that fits your fitness level and your DELOAD WEEK.