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:
    15-12-9
    Single Arm DB Hang Clean & Push Press @22,5/15kg (each arm)
    21-15-9
    C2B Pull-ups

    Rx+: @heavier, ring muscle-up 9-6-3
    TIME CAP = 14:00

    Extra:
    Bent Over Supinated Grip Shoulder Fly
    3 x 10-12. Rest 60s.

  • Rmu skills 2 Workout

    2-4x10-30s ring L-sit

    4 sets ring Kip
    4 sets Kipping in dip lockout position(on blocks and dumbells or rings)
    6x1-3 banded strict rmu

    3-5 sets max reps:
    Lateral false grip ring row
    Strict ring dip

    Add set every week where mentioned. On strict rmu take lighter bands when proficient.

  • T2b, machines & box jumps Workout

    EMOM24:
    a) 5-10 T2B / kipping knees to armpits or elbows / toes-to-rack
    b) 7-14 cal machine
    c) 5-10 high box jump over (75 / 60)
    d) rest

    RPE 7-8

  • Max reps strict toes to bar Workout

    Max reps unbroken strict toes to bar.

  • BASIC CONDITIONING Workout

    For Time
    Run 1,6km / Ergo 100 cal
    then
    4 rounds
    10 push up
    20 KB snatch alt.
    30 air squats
    then
    Run 1,6km / Ergo 100 cal

  • 6.7.2024 Kipping Technique Workout

    Kipping Technique

    Choose Pull-Up / Chest to Bar Pull-Up / Bar Muscle Up

    Time 20 minutes.

  • Body building Workout

    Body building for 30min:

    10-20cal machine
    1-3 rope climb
    10+10 Db row
    10+10 Db seated press
    10-20 landmine twist

  • RestDay! Workout

    7:00 Basic Endurance CrossFit
    8:00 "Kelly"

    16:00 Teens
    17:00 Mobility
    18:00 Snatch Technique
    19:00 EasyWod

  • EMOM x 32-40 Workout

    EMOM x 32-40

    1) bike
    2) 3-10 BMU / c2b / pull up
    3) bike
    4) 20-50 DU

    TARGET steady pace PK2- easy VK 1

  • MOVEMENT Workout

    30min for Quality:
    400-800m run (~4-5min)
    into 2 rounds:
    20-30s wall supported / feet on box HS hold
    8+8 (goblet) cossack squat
    20-30s wide plank
    5 jefferson curl

    Tarkoitus: Pysytellään PK-sykkeillä (pitää pystyä puhumaan, HR 60-70%) - ota rauhassa taukoa liikkeiden välillä tarpeen vaatiessa.
    Rasittavuus: RPE 5-6
    Treenin flow: Juokse 4-5min PK-sykkeillä, jonka jälkeen 2 kierrosta muita liikkeitä -> uudelleen juoksut ja 2 kierrosta liikkeitä jne.

    ~10min mobility of coach's choice