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

  • Six Pack Quarantine Workout 20 Workout

    Every 2 min for 4 rounds
    Complete
    1 hollow circle to the left
    1 hollow circle to the right
    15 standing side crunches (l)
    15 standing diagonal crunches (l arm side)
    15 standing side crunches (r)
    15 standing diagonal crunches (r arm side)

    The remaining time do as many burpees as you can !

  • Blocked from Takomo Day 23 Workout

    Lämppä

    6-8 min easy jog

    then 2 rds
    quad pull walk 10m
    table top walk 10m
    hip opener walk 10m
    "hockey jump 5/5"
    single leg calf raises 10 reps/side

    Running workout (kokonaisaika 72 min)
    8 rds
    5 min easy pace run
    4 min moderate pace run

    -jos käytät sykevyötä niin "easy pace" PK-vauhti ja moderate VK1.
    -mikäli ei ole sykevyötä niin "easy pace" pystyt helposti juttelemaan ja "moderate pace" vaikeutuu vähän jutteleminen.

  • Endurance WOD Workout

    Endurance WOD

    Mixed intervals at consistent pace:

    8 min amrap:
    19/16 cal row
    9 wall balls 9/6k kg

    Rest 4 minutes

    8 min amrap:
    25 sit ups
    50 double unders
    15 med ball cleans 9/6 kg

    Rest 4 minutes

    8 min amrap:
    Ski for meters / bike for meters

  • Six Pack Quarantine Workout 23 Workout

    Hollow + Scissor
    10-20-30-40-50

    Toetap
    50-40-30-20-10

    Between each set of hollows + toe teaps, do 5 burpees with curtsy lunge, both feet.

  • CFPORVOO WOD 23.4.2020 Workout

    3 rounds
    10 push ups
    10 deadlifts 120kg/80kg
    10 kb snatches alternating 24kg/16kg
    300m run

  • Home workout Workout

    Annie with a twist
    50-40-30-20-10
    Double unders
    Burpees
    Sit ups

  • Kotitreeni 14 Workout

    Warm up
    3 rounds
    50 single unders
    20 bodyweight RDL
    :30 KB OH Hold (R/L)

    Workout
    3x5 min amrap / rest 2 min bwn
    10+10 single arm kb push press
    25 double unders/50 single unders

    Accessory
    2-3 rounds
    10-15 Single leg RDL (R/L)
    10-15 Single arm upright row (R/L)
    20 deadbug's
    rest as needed

  • Running session 9 Workout

    SESSION 9
    Run 60-75 Minutes

    Effort level: 7/10
    Pace: Half marathon
    Ideal surface: Trail or variable terrain

    Notes: Increase the time domain by 15 minutes from session 6 if possible but maintain the same steady pace. It’s rare that we would need to run for 30+ minutes in crossfit so use the final half of this set to really focus on maintaining solid breathing and movement mechanics.

  • Tempo Back squat Strength

    5x2 reps (42X1)
    4 sec down, 2 sec pause and finish.
    Focus on good mechanics and keeping as good as possible control on squat. Keep weights moderate.

  • "OPEN GYM WORKOUT" Workout

    A.
    Row/Bike/Run 60s.

    2 rds:
    5 Walk out + Push up
    5+5 Spider lunge + twist
    10 Air squats
    15 Sit ups

    Row/Bike/Ski 60s.

    2 rds:
    3-6 Deadlift
    3-6 Hang Power clean
    3-6Push jerk
    20-30 Double Unders/Single Unders

    Mobility...
    - Shoulders
    - Ankles
    - Lunge complex

    B.
    Squat clean:
    Find a heavy 1

    C.
    AMRAP 10:
    30 Double Unders
    10 Hang Power Cleans (60/40kg)
    30 Double Unders
    10 Push Jerks (60/40kg)

    • Ohjeistus:

    • B: Etsi päivän raskas yksi toisto. Etene n. 95% asti ja mikäli kulkee, niin voit laittaa enemmän. Älä revi kuitenkaan väkisin.

    • C: Pyri tasaiseen rennon reippaaseen tahtiin. Tangon tulisi olla sen verran kevyt, että kykenet suorittamaan aina 10 toistoa 1-2 osassa.

    • Skaalaa tuplissa toistoja alas, jos tarve vaatii, tai hypi singlejä.