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

  • Pause Overhead Squat 2RM TM Strength

    Find daily 2 rep Technical Max with 3 sec PAUSE

    POOR technique includes:
    -Knees caving in
    -Loosing core stability
    -Not reaching full ROM
    -Arms bending
    -Loosing full foot contact with the floor
    -FAILING!

  • Liikkuvuus/kehonhallinta/kehonhuolto Workout

    mobility

  • Front lever Workout

    Progressions:

    Use 5x15s table:

    • 3 x 3 s
    • 5 x 3 s
    • 3 x 6 s
    • 4 x 6 s
    • 4 x 10 s
    • 5 x 10 s
    • 4 x 12 s
    • 4 x 15 s
    • 5 x 15 s

    And after that 5x30s:

    • 3 x 5 s
    • 5 x 5 s
    • 3 x 10 s
    • 4 x 10 s
    • 4 x 15 s
    • 5 x 15 s
    • 4 x 25 s
    • 4 x 30 s
    • 5 x 30 s

  • Back Squat Ladder Strength

    4 sets:
    3 reps,
    1-2min rest,
    2 reps,
    1-2min rest,
    1 rep,
    1-2min rest.
    Do the set with same weight, add weight to every set.

  • Rope Climb Progressions Workout

    Rope climb progressions:

    1. Incline Row

    2. Ground row
      Use following template: (reps)
      3x3, 5x3, 3x6
      4x6, 4x9, 5x9
      4x12, 4x15, 5x15

    3. Elevated ground row

    4. Bulgarian row
      Use following template: (reps)
      3x2, 5x2, 3x4r
      4x4, 4x6, 5x6
      4x8, 4x10, 5x10

    5. Hinge row
      Use following template: (reps)
      3x1, 5x1, 3x2
      4x2, 4x3, 5x3
      4x4, 4x5, 5x5

    6. Bent arm chin hang
      Use following template: (seconds)
      3x6, 5x6, 5x12
      4x12, 4x18, 5x18
      4x24, 4x30, 5x30

  • OHS 3-3-3 Strength

    Overhead squat, three sets of heavy three.

  • Takakyykky 3,3,3,3,3 Strength

    Takakyykky 3,3,3,3,3
    kaikki toistot pitää onnistua!

    nousevilla painoilla, tauot 2 min.

  • "Basement Beep Test" Workout

    EMOM for as Long as Possible

    7 Thrusters (35/25kg)
    7 Bar over burpees

    Every minute on the minute (EMOM), starting at the top of the minute, complete one round. Rest the remainder of the minute. Score is total number of rounds completed before becoming unable to complete a round before the start of the next minute.

  • Rest / Recovery day Workout

    Mitä teit palautteluksi vai piditkö huilia?

  • Nobull CrossFit Open 23.2 Workout

    23.2A:

    Complete as many reps as possible in 15 minutes of:

    5 burpee pull-ups
    10 shuttle runs (1 rep = 7,5m out/7,5m back)
    *Add 5 burpee pull-ups after each round.