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

  • WOD Workout

    For Time:
    200m row/ ski
    30 USA swing
    200m row /ski
    20 USA swing
    200m row/ski
    10 USA swing
    200m row/ski
    Timecap: 10 mins

    Extra:
    100 banded pull through

  • WOD Workout

    5:00 window
    30 wallballs 20/14
    20 burpees
    Max calorie bike (sub row)
    Rest 2:00

    Repeat 2 more times
    * score is total accumulated calories

  • Back squat Strength

    Back squat
    5x5
    @73%

  • EMOM 21min Workout

    1. Ergo cal
    2. 10 Hang Snatch 42.5/30kg +rest of the min Box Jump 3.min rest

  • Ma 23.8.2021 perus: kyykky Strength

    Kyykky 12x30%, 10x40%, 8x50%, 6x60%, 4x70%

    Pystypunnerrus 5x5x45-55%

    SitUps x20 / jalkanostot maaten x20 / hypyt x10
    -kaikki putkeen
    -5 kierrosta

  • CFPORVOO PK 26.8.2021 Workout

    2) 30 min PK
    100 ROPE JUMPS
    30s HANG
    300m JOG
    10 SNATCH BALANCE 20kg/15kg
    20 cal ROW
    1 min BOTTOM OF SQUAT

  • Bench Press Strength

    Every 1:30 for 8 rounds
    6 Bench Presses
    15m Double KB Front Rack Carry 2x24-32/16-20kg or
    (15m Sandbag Bearhug Carry 60/40kg)

    • Start Bench Press @65% and add weight every 2 rounds.

  • OPTIONAL: Workout

    2-3rounds:

    21 banded pull apart
    15 hollow rock
    9 push up

  • 23.8.2021 Workout

    KEVENNETTY - / HUOLTOVIIKKO

    LÄMMÖT

    1-2 rounds:

    5+5 ONE ARM OH LUNGE & REVERSE OH LUNGE, lintti

    8 GOOD MORNING, tanko

    5+5 PLANK SHOULDER TAP & LEG LIFT

    4-8 ROCK & V-SIT ABS - istu lattialla, ota polvista kiinni, pyöristä alaselästä lähtien, pyörähdä selälleen nouse takasin istumaan - ojenna selkä ja tee samalla V-sit

    30 sec HANDSTAND HOLD

    RINNALLEVETO TEKNIIKKAA n. 30min

    BACK SQUAT jalat kapeammalla
    5x5@50% pal 2min

    SN PUSH PRESS + OHS slow down 6sec
    4[5+3]@nousu 60-70% te-% pal 2min

    OHEISHARJOITTEET 2-3 kierrosta

    8-12 FEED / BANDED ASSISTED PULL UPS / STRICT PULL UPS + 30s NEGATIVE PULL UPS hitaasti alas

    5+5 ISOMETRIC SKATER SQUAT + LATERAL BAND RESISTANCE - 5-10s pito pohja asennossa, tukijalan nilkan yläp. kuminauha vetämään jalkaa ulkokiertoon

    5-8 JUMPING PUSH-UP BEAR COMBO - karhunkäynti asennosta ponnistus etunojapunnerrus asentoon punnerrus ja takaisin ponnistus karhunkäyntiasentoon

    5+5 LATERAL PIKE PULSES + SINGLE ARM OH HOLD, DB - istu lattialla nosta toinen käsi suoraksi pään viereen kuorman kanssa tai ilman, lähde nostamaan suoria jalkoja lattialla olevan käsipainon yli

    DYNAAMISET VENYTTELYT 5-10 min, 10-20s LIIKE/PUOLI, TEE KOTONA!

  • 190821 Torstai Workout

    CrossFit Games 2021
    Modified individual event 15

    For time:
    600m row
    50 chest to bar
    12 steps back rack lunge 60/42,5
    12 steps front rack lunge
    12 steps overhead lunge