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

  • Accessory Workout

    Dumbbell bicep curls 3x10
    – lepo 2min
    – vakiopaino
    – use two dumbbells

  • CROSS Workout

    A)
    Deadlift
    1x3 @ 70%
    1x3 @ 80%
    1x3+ @ 90%
    Final set is an AMRAP @ RPE 8
    Based off of 90% of Heavy 1-Rep. So, if you did 85kg for the 1RM, take 90% of that as your 'training max': 76.5kg. All the percentages today and in the coming week's will be based off a 90% training max.
    Week 3 of 6

    B)
    5 rounds for time of:
    100m shuttle Run (10m x 10m)
    5 TNG Deadlift@100/70kg
    20 Unbroken Wall Balls @9/6kg (Scaled 15 reps )
    RPE 9
    Use same weight of your 3/5 from strength session.
    Today's challenge: Wall balls set must be performed unbroken. If ball drops before 20/15 reps, must restart that set from 0.

    Timecap: 16 mins

  • Strict press 3x5 Strength

    Three sets of five strict presses

  • CROSS Workout

    A)
    Push Press
    1x5 @65%
    1x5 @75%
    1x5+ @85%
    Last set AMRAP
    - Based off of 90% of Heavy 1-Rep. So, if you did 85kg for the 1RM, take 90% of that as your 'training max': 76.5kg. All the percentages today and in the coming week's will be based off a 90% training max.
    Week 2 of 6

    B)
    EMOM x 12 MINUTES
    MIN 1 - 4 Burpees + 3 Shoulder to Overhead @60/43kg
    MIN 2 - 4 Burpees + 4 Shoulder to Overhead
    MIN 3 - 4 Burpees + 5 Shoulder to Overhead

    Continue to add 1 S2OH each round until you are unable to complete the round. If/when this happens take the next minute off and then start back at the beginning.
    RPE 8-10

    C)
    OPTIONAL COOL DOWN
    2-3 SETS FOR QUALITY*
    10 Prone Ts
    10 Prone External Rotations
    10 Prone Snow Angels
    -Rest as Needed b/t Sets-
    Use small, LIGHT plates.

  • Hyrox 2 Kierrosta: 3 pistettä , 5 min töitä ja 2 min lepo Workout

    2 Kierrosta
    5 min Töitä per piste ja 2 min lepo välissä

    1. 30 Kahvakuula heilautus + 30m Kävely kahvakuula eturäkissä/maljassa + 20 puoli linkkari Lepo 2 min
    2. Soutu Lepo 2 min
    3. 20 Seinäpallo 3/4/6kg + 20 Pallon siirto sivuttain lankussa + 20-30 sek roikkuminen Lepo 2 min

  • CF Seppä - Team WOD 19.2 Workout

    Teams of 2/3. 4 x 7 min. AMRAP. 2 min. rest.
    Strongman
    5 Burpee over sandbag
    7 Sandbag clean (alt.) 50/30
    9 Sandbag squats 50/30
    -Dual kb hold 24/16-
    Calisthenics
    6 Handstand push ups / 12 HR push ups
    8 Pistol squats / 16 Goblet squats
    10 Pull ups / 20 Ring rows
    12 Toes to bar / 24 Abmat sit ups
    -Wall sit-
    Cardio
    40/35 Cal bike erg
    30/25 Cal row
    20/15 Cal Echo bike
    -50 Double unders/150 singles-
    CrossFit
    5 Clean & Jerk (squat) 50/35
    7 Box jumps
    9 DB snatch 20/15
    -Plank-

  • Weighted Plank Strength

    45-60sec unbroken (plate loaded on your back); rest 60sec x 3

  • Työntö yhdistelmä alkeet Strength

    Työntöveto nivusiin+Työntöveto
    3sarjaa
    -2+2

  • Työntö yhdistelmä alkeet Strength

    Raaka Rive+Raaka Rive cm lattiasta +Ylöst.
    5sarjaa
    -1+2+2

  • Työntö yhdistelmä alkeet Strength

    Työntöveto+Rive riip ap+Ylöst.
    7sarjaa
    -1+3+1