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

  • VOIMA/TEKNIIKKA Strength

    Clean and Jerk*
    Doubles at 60, 70, 75 and 80%, then to a heavy single for the day.
    *All sets are drop from the top. Heavy doesn't mean max!

  • GRACE Workout

    For time:

    Grace

    30 Clean & Jerks (135/95 lbs) = RX ( 62kg / 43kg )

    Skaalattuna: GTOH - painot 50% omasta päivän maksimista.

  • Workout Workout

    1) 7 Minute AMRAP for Skill:
    • Inchworm to 3 second Hollow Hold x 3
    • Arch Rock x 10
    • Bar Kipping x 10
    * For the Inchworm to Hollow Hold, you will walk your hands out as far in front of you as you can while maintaining a tight core and hollow body position. When you reach your end range, hold it for 3 seconds and then repeat two more times.

    . . . REST 2 MINUTES. . .

    2) Every 90 seconds x 12 minutes:
    • First 90 seconds - Supinated (Underhand) Grip Strict Pull-Ups w/(3-0-X-0) tempo x 3-6 reps
    • Second 90 seconds - Strict Dip or Strict Ring Dip x 3-6 reps
    * Use a box underneath you for assistance if you are not able to do strict pull-ups or strict dips yet. Perform a number of Pull-Ups that allows you to maintain the 3 seconds down tempo each repetition.

    . . . REST 2 MINUTES. . .

    3) 20 Minute Partner AMRAP:
    • 30 Cal. Row/Bike/Ski
    • 20 meters/direction Lateral Inchworm
    • 30 Wall Balls
    * For the Lateral Inchworm, you will walk your hands out as far as you can maintain a tight core and hollow body position and then walk sideways maintaining that position as you walk.
    * All reps are split evenly and can be broken up as needed. Only one partner works at a time.

  • Open Gym / Rest and Recovery (CrossFit Basement Kurvi) Workout

    -Do a WOD you missed
    -Active recovery
    -Basic conditioning
    -Mobility
    -Work on weaknesses
    -HAVE fun!

  • Close grip bench press Strength

    3 x 8

  • Bench press Workout

    3 sets of max reps @60%

    Rest 3 min btw sets

  • 9.4.2017 Workout

    Amrap 16

    30 Kb swing 24/16kg
    20 TTB
    10 powerclean 60/42,5kg

  • Movement Prep Workout

    Lax Ball Piriformis + Pec Muscle
    Banded Hip and Ankle
    Wrist Prep
    Elbow circles
    Scap Push-ups
    Hip Floss
    Lunge
    Split Squat

  • Death by bicep curls Workout

    With continuously running clock for 20 minutes, do 1 bicep curl on the first minute, two on second, three on third etc. When you are not able to finish the reps in a minute, start again from 1.
    Men use 20kg barbell and women 15kg.
    Score is the reps you finish on, when 20 mins is up.

  • Box step up Strength

    3 x 10 / leg

    Rest 2min between sets

    Start from the top of the box. Use KBs or DBs as extra weight if needed.