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

  • Monostructurals n' stuff Workout

    35min for quality w/ partner:
    a) machine @ zone 2
    b) 5 seated box jump
    3+3 turkish get up + windmill
    8+8 OH landmine cossack squat
    60s mobility of choise

    Treenin flow: toinen pareista aloittaa a:sta, toinen b:stä. Paikat vaihtuvat, kun b tehty kierros läpi.
    Tarkoitus: Pysytellään PK-sykkeillä (~60-70% HR max), keskitytään hyvään laatuun.

    Esimerkkejä mobility-pisteelle: Rullailu, scorpion, cobra-downward dog flow, perfect stretch, enkelit seinällä...

  • Tiistai 23.1.24. BASIC Workout

    Warm Up
    2 rounds
    2 min cardio machine
    20 banded monster walk in place + 10 band glute bridges
    10-15 goblet squats
    :30 Wall Walk Hold
    then some squat/front rack/Oh mobility and start strenght part

    Strenght
    Front Squat 15-12-9-6-3 reps, buiding in weights
    rest 2-3 min bwn sets
    Split Jerk From Rack 3x3 and 3x2 reps, building in weights
    rest 1.5-2.5 min bwn sets

    Accessory Work
    3 sets
    8 single arm db/kb push press R
    8 single arm db/kb oh walking lunges R
    8 single arm db/kb push press L
    8 single arm db/kb oh walking lunges L
    rest 1.5-2.5 min bwn sets

  • Recovery WOD #3 Workout

    For 40mins
    20 Cal Row
    10m Bear Crawl Low Hips
    10 Wall Slides
    10 Single Leg Cone Touch

    • This workout is to be approached at an easy to moderate pace.
    • Afterwards you will feel more energised
    • Times/rounds/reps/movements are all flexible, so adjust as you wish to get a good feeling.

  • EasyWOD 22.1.2024 Workout

    Voima
    E3MOM, 4 rounds
    Deadlift x5
    -nouseva paino

    WOD
    Baseline for time
    500m row
    40 air squat
    30 sit up
    20 push up
    10 ring row

  • Laite, kuula ja boksi Workout

    3 settiä:

    6 min töitä, 2 min lepo

    A. 1000m Soutu/hiihto, 2000m pyörä + istumaannousu

    B. 50 Kahvakuula heilautus + boksin yli askellus (kehonpaino)

    Kesto 48 min

  • 200124 Lauantai Workout

    CrossFit Open 16.3

    7min AMRAP
    10 power snatch 35/25
    3 bar muscle-up

  • 10.1.2024 SPLIT SQUAT Strength

    PUSH PRESS + SPLIT SQUAT
    *split squat both side - place a bar behind the neck or in the clean rack position, and position your feet in your jerk split stance. Huom! Pidä kuorma eturäkissä, mikäli etukyykyissä tahtoo pito hävitä yläkropasta eli kipata alas
    4x[4+6 reps/leg]@up to RPE8 *could do 2 more reps, rest btw sets 3-4min *target load of ~58-68% jerks

  • Deadlift Strength

    Deadlift
    3x8

    3+ reps in tank

  • Gymnastics 20-01-2024 Workout

    4 SETS
    3 Kip Pull-Ups + 2 Kip Chest to Bars + 1 Bar Muscle-Up
    OR
    3-6 Kip Swings + 2 Partner Assisted Strict Pull-Ups + 1 Partner Assisted Strict Chest to Bar

    • RPE 5
    • Done as unbroken complex each set

  • Keskiviikko 17.1.24. FN Workout

    Warm Up
    3x40s easy&20s mod&10s fast cardio / 20 sec rest bwn
    then
    40m bear crawl
    20m inch worm
    10m lizard walk
    10m crab walk
    20m lunge walk
    40m sivulaukat (2x10+10m)
    then some mobility prep and start workout

    Gymnastic Strenght
    2x.20-30 ring dip or push up hold
    2x:20-30 chin over bar hold , jalat yhdessä ja pikkusen edessä suorana
    2x.20-30 handstand hold
    then
    3-4 sets of 4-8 strict ring dips or ring push ups
    3-4 sets of 6-10 strict chin ups / weighted chin ups
    3-4 sets of 4-6 wall facing strict hspu
    3-4 sets of 16-20 bicycle crunch + 8-10 side plank hip touches R/L
    rest as needed