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

  • WOD Workout

    10x 3min

    A)
    7/9 Cal
    7 T2B / Istumaannousua
    7-10 Seinäpalloa

    B)
    8 Tempausta riipusta (2×KK/KP)
    6 Boxin ylitystä
    6-8 Burpeeta KP:n yli

    -Kerran setti läpi, loppuaika lepoa
    -Vuorotellen A ja B, jokaisesta setistä tulisi jäädä vähintään 1 minuutti lepoa

  • Basic conditioning + accessory Workout

    1) AMRAP 18:
    3min erg
    6-8/6-8 hanging KB knee lift
    10-12 superman raise
    25s+25s CPH plank hold

    2) AMRAP 18:
    3min erg
    15m plate weighted bear crawl
    10 miniband shoulder press
    30-60s active hang

    KB knee lift:

    Miniband press:

  • Warm up Workout

    AMRAP 7:
    1min easy erg
    8 scapular pull up
    10m bear walk + 10m reverse bear walk
    10 alt. cossack squat

  • MPF WOD Workout

    WARMUP
    45-60 sec Segmental cat/ cow
    45-60sec Scapula push up circles
    45-60sec 90/90 + pigeon

    BACK
    6-10 Back roll dragon
    6-10 Wall bridget rotation
    6-10/side Windmill
    6-10 Back rotations with plate

    HIPS
    6-10/ side Hip lean+ ext. rotation
    6-10/side Hipflexor stretch + sidebend
    6-10/side Sideplank clamshell
    6-10 Calf raises on wall plank

    SHOULDERS
    6-10 Shoulder flexion with miniband
    6-10/ side Internal+ external rotation with DB
    6-10 Prone shoulder extension with stick
    6-10/ position Wrist circle+ finger extension+ forearm rot.

    NECK: 5min
    45s Quadruped neck car
    10 Neck curls

  • LONG ENDURANCE WITH PUMP Workout

    3-5sets:

    3min On / 1min Off
    1) 5-15 strict pull up + remaining time easy bike
    2) 10-20 push up + remaining time easy bike
    3) 10-20 ttb + remaining time easy bike

    EASY PACE MACHINES / Target PK 2 / or nose breathing only / Total 36-60min

  • Voimanosto: ma 25.11.2024 penkki Strength

    Penkki 2x95%

    Pullover 4x15

    Vipunosto eteen levypainolla istuen 4x15

    Band-pull-aparts 3x30

    Stoppi-penkki 3x1 (70-75-80%)
    -3s stoppi

  • EMOM x 32-40 Workout

    EMOM x 32-40
    1) row
    2) 5 up&down + 1-2 rope climb
    3) row
    4) 5 up &down + 10m hs walk / scaled 2-3 wall walk

    TARGET PK2 - EASY VK / PEISSAA SOUDULLA TAHTI HALLITUKSI.

  • METCON Workout

    15-12-9
    Power clean 60/40kg
    C2b / Scaled pull up

    rest 5min

    12-9-6
    squat clean @60/40kg
    4-3-2 / scaled 3-2-1
    rope climb

    Target 1: under 4min, time cap 6min / Target 2: under 6min, time cap 8min

  • 12 Days of CrossFit Workout

    12 Days of CrossFit:

    1 Power clean 60/42,5kg
    2 Front squat
    3 Stoh
    4 Box jump
    5 Burpee
    6 KB Goblet squat 32/24
    7 KBS
    8 Pull-ups
    9 Push-ups
    10 T2B/K2E
    11 Slam ball
    12[0]Cals erg *

    TC: 45min

    Notes: Each athlete will complete all work listed meaning the work is NOT split, but one person will complete their work while their partner rests ie. partner A complete all reps of whatever movement they are before switching. Work/Rest will be roughly 1:1 so athletes should be able to maintain a high level of intensity.

    Kierrokset 1-3 mahdollista tehdä putkeen ennen vaihtoa.

    *Jos kellossa yli 5min aikaa, kerätkää parin kanssa 120 cals ergolla täyteen. Saa jakaa miten haluaa. Jos TC lähestyy, molemmat kerää 12 cal.

  • Voimanosto: ti 19.11.2024 kyykky Strength

    Kyykky 3x1x85%

    Stoppi-kyykky 3x3x65%
    -1s stoppi

    SitUps (staattiset pidot) 5x1
    -jalat tuettuna
    -5s pito
    -”maksimipaino”

    Yhden käden kulmasoutu 3x15 / käsi