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

  • AMRAP 8 Workout

    AMRAP 8

    3 wall walk
    5 c2b / pull up
    7 deadlift @100/70kg

    SCALED AMRAP 8

    2 wall walk
    5 pull up / low bar pull up
    7 deadlift @80/50kg

  • INTERVALS Workout

    E4MOM x 3-5 ROUNDS

    20/15 echo calories
    15 heavy kbs
    10 hspu / SCALED PUSH UP

    TARGET UNDER 2,5MIN

  • JERK Strength

    JERK

    3x3 jerk @65-75%
    3x2 jerk @75-85%
    3x1 jerk @85-90%

  • METCON Workout

    For time:

    5 rounds:

    5 bmu / scaled c2b or pull up
    10m kb fr walking lunge @24/16KG
    50 DU

    TARGET UNDER 10MIN , TIME CAP 12MIN

  • Treeni 3 (TO) Workout

    Warm Up
    2 rounds
    20/16 calorie row
    15/12 calorie assault bike
    10 gtoh + halo
    10 gtoh with plate
    10 plate squat
    20 plate hops

    Strenght
    CrossFit Total 1 training, building to heavy triple on each movement
    Back Squat 3reps @60-65% to start and finish at 80-85%
    Shoulder Press 3reps @60-65% to start and finish at 80-85% (do 3 singles, instead 3 in a row)
    Deadlift 3reps @60-65% to start and finish at 80-85%
    rest 1-2 min bwn sets (take about 12-15 minutes for each movement)
    do 5-7 sets of each movement, always 3 reps. this includes also warm up sets.
    example : 3 reps@35/45/55/65/70/75/80% of 1rm.

    Metcon
    Emom 15 or 20
    1) 8-10 double db thruster @RX DB's
    2) 8-10 kb swings @20-24/28-32kg
    3) 8-10 ring push ups
    4) 8-10 db snatch @22.5kg (1 arm first) R/L
    5) rest minute
    keep quality/control/sharpness on each movement for all the way. Good treshold work.

  • Voima - maanantai, tiistai Workout

    Raskaita maastavetoja

    LÄMMITTELY
    3-5min ergo
    Sitten 3 kierrosta:
    10 hyvää huomenta- liike tangolla
    20 kuollut ötökkä
    16 askelkyykky taakse vuorojaloin

    PRIMER
    -nousu ensimmäiseen työpainoon 3-5 toiston sarjoilla

    MAASTAVETO
    3@70%
    3@80%
    3+@90%
    -2-3min lepo sarjojen välissä

    APULIIKKEET
    3x max toistot leuanveto, myötäote TAI 3x12 aussi-leuanveto
    3x10+10 askelkyykkykävely RPE 9
    3x10 suorin jaloin maastaveto käsipainoilla RPE 9
    -1-2min lepo sarjojen välissä
    -liikkeet voi tehdä yksi kerrallaan tai kiertoharjoitteluna

  • Painonnosto Workout

    Tempaus

  • For time Workout

    100 air squats
    25 toes-to-bars
    50 DB box step-ups (15/22.5 kg)
    25 toes-to-bars
    100 air squats
    – Use two dumbbells; carry any way.

    Scaled WOD
    For time:
    40 air squats
    15 hanging leg raises
    30 box step-ups
    15 hanging leg raises
    40 air squats

  • OPTIONAL STRENGTH Workout

    Rx´d
    7x1 legless rope climb
    rest as needed

    Scaled

    3-4rounds:
    3-6 rope pull up / or strict pull up
    rest as needed

  • RestDay! Workout

    15:00 Basic Endurance CrossFit
    16:00 Mobility + Core Workout
    17:00 Teens
    18:00 EasyWod