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

  • Maastaveto 3x7 tai 1-jalan maastaveto 3x7/7 Workout

    Maastaveto 3x7 tai 1-jalan maastaveto 3x7/7

    samat painot, tauot 2 min

  • Perjantai 20.3. Strength

    Reverse back rack lunge
    4x 9+9

  • Punttitunti, alakroppa, hermostollis - hypertrofia 1. Strength

    Testiliike: 9 -piste askelkyykky. Ota kaksi kumpparia ja tee niistä ruutukuvio, jossa on yhdeksän ruutua. Asetu ruudukon reunaan ja pyri astumaan jokaiseen ruutuun. Toista tämä kummallakin jalalla. Tee kolme sarjaa, aloittaen eri kohdista ruudukkoa.

    Pääliike:
    A. Etukyykky 4 x 5

    Ensimmäisellä viikolla vara 3, toisella viikolla vara 2 ja kolmannella viikolla vara 1 ja neljännellä viikolla vara 0 - 1/2.

    B1. Romanialainen maastaveto 4 x 4 / eksentrinen metodi 6010, jarruta hitaasti ja nopeasti ylös. Toteuta varoja.

    B2. Askelkyykky sivulle, reverse kyykky 3 x 6.

    Pyri ensimmäisellä ja toisella viikolla vara 2, kolmannella ja neljännellä viikolla vara 1.

    C. Pistoolikyykky 3 x max toistot 3 min palautuksilla. Voit hyödyntää sopivaa progressioita.

  • Optional Accessory GYMNASTICS by Erik Niemi Workout

    Arch - L-sit snap, 3 x 5 video

    Arch rocks, 3 x 10 video

    Beat swings inside a band, 3 x 10-20 video
    -band chest height
    -keep legs straight and positions tight

    Kipping pull ups/C2B + beat swing, practice for 5 min video
    -between each kipping pull up or C2B do 1-2 beat swings

    Descend from support & kip, practice for 5 min video
    -start from on top of the bar
    -push hips back & keep toes in front
    -tight arch
    -lift toes & and press down on bar with straight arms progress to MU if you can

    ADVANCED

    Arch - L-sit snap, 3 x 5 video

    Arch rocks, 3 x 10 video

    Beat swings inside a band, 3 x 10-20 video
    -band chest height
    -keep legs straight and positions tight

    Kipping pull ups/C2B + beat swing, practice for 5 min video
    -between each kipping pull up or C2B do 1-2 beat swings

    Progressing kipping pull up, practice for 5 min
    -progress to the highest pull you can
    -keep same position throughout
    -when going higher, try to get farther away from the bar (arms straighter)
    -pull up high pull up c2b MU
    -attempt multiple reps of MU

  • Crossfit kids Home Workout Workout

    25 min AMRAP;
    3 rounds of 20 mountain climbers and 20 star jumps
    400m Run

  • CFPORVOO HS/HSPU week 6 NP Workout

    1) strict HSPU 5x2
    2) HS 5x24s

  • Add One Movement Workout

    For time:
    3 Burpees
    6 Handstand Pushups
    9 Toes-to-bar
    12 DB/KB Snatches
    15 Box Jumps
    18 KB Swing
    21 HR Pushups
    24 Wall Balls
    27 Ring Rows
    30 Cals.

    *Add one movement each round
    3 + 3+6 + 3+6+9 ......

  • Air squat, KBS, Strict pull-up Workout

    Air squat, KBS, Strict pull-up

    For time of:

    80 Air squat
    40 KBS 24/16kg
    20 Strict pull-ups
    60 Air squats
    30 KBS 24/16 kg
    15 Strict pull-ups
    40 Air squats
    20 KBS 24/16 kg
    10 Strict pull-ups
    20 Air squats
    10 KBS 24/16 kg
    5 Strict pull-ups

    TC: 25 min

  • Test Week Workout

    Do one or two of these (1-8) in following order:

    Explosive Strength: Standing Vertical Box Jump

    Explosive Strength: Snatch 1RM
    Explosive Strength: Clean & Jerk 1RM
    Maximal Strength: CrossFit Total ( Back Squat 1RM, Shoulder Press 1RM, Deadlift 1RM)
    Aerobic Capacity: 2000m Row
    Strength Endurance: Fran
    Anaerobic Capacity: 500m Row

  • Morning Intervals Workout

    8x
    Start New Every 4th Minute

    Alt.

    A) 20/15 Cal Row
    16 DB Snatches
    8 Burpee Box Jump Overs

    B) 20/15 Cal Bike/Assault Bike
    16 Wall Balls
    8 Biceps Curl + Press