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

  • Long Endurance Workout

    E6MOM x 8-10 (4-5rounds)

    A) 20m kb fr walking lunge@24/16ks´s, 3-6 bmu/ scaled 4-8 pull up, remaining time easy pace ski

    B) 8 burpee box over, 10-20m hs walk/ scaled 2-4 wall walk, remaining time easy pace bike

    Target PK2, not too FAST !!!

  • Puolikas INGRID Workout

    "INGRID" (puolet)

    5 rounds FOR TIME:

    3 Snatches (40/60kg) (skaalaa painot niin että menee pötköön)

    3 Burpee over barbell

  • 11.11.2023 Chinese DB Row Strength

    Chinese DB Row

    3 x 8
    3 x 5

    Go Every 3:00

  • 9.11.2023 EasyWod Workout

    Basic Endurance CrossFit @ HR Zone 2-3 ( 50 minutes )

    10 + 10 Suitcase Deadlift w/ KB
    30 Russian Twist
    10 Scapula Pull-Ups
    5 Inc Worm
    10 + 10 Box Lowers
    30 Fluter Kicks
    20/15 Cal Any Machine

  • OPTIONAL Workout

    3-4 rounds

    5+5 seated press
    10 bicep curl
    20-30s L-hang

  • 4x5min AMRAP Workout

    4x5min AMRAP

    A) 12/9cal echo bike, 5 power clean@60/40kg

    B) row calories

    2min rest between amraps

    TARGET FIRST ROUND VK1, NOT TOO FAST, SECOND ROUND FASTER VK2+/HEAVY BREATHING

  • Pull ups Strength

    • (weighted) Strict pull ups 4,3,2,3,2

    Merkkaa tähän Pull ups

  • Voimanosto: ti 7.11.2023 kyykky/maastaveto Strength

    Kyykky 2x3x70%, 2x80%, 3x1x90%

    Sumo-maastaveto 3x6x70%

    Jalkanostot maaten 5x8-15
    -lisäpainolla, joko kässäri tai kumppari

  • Tempo Back Squat Strength

    6x2 Tempo Back Squats @75% of 1RM Back Squat
    - 5sec down
    - Rest 2min btw sets

  • Treeni 5 Workout

    Warm Up
    3 rounds
    1 min air bike
    8+8 suitcase deadlifts
    8+8 single arm push press
    8 box jump, step down
    16 heel over db's

    Strenght
    3-4 sets of
    8 deadlifts @60-70% of 1rm + 8 high box jumps 60/75cm
    rest 2-3 min bwn sets

    Intervals
    3-4 sets
    1 min on / 1min off
    air bike @fast pace (target 300/400+ watts)

    Metcon
    3-4 sets
    2 min on / 1 min off
    12/10 calories air bike (masters 45+ 11/9) @mod/fast or fast pace (max 45s)
    5 power clean&jerks @40-50% of 1rm clean&jerk
    max reps burpee box jump, step down. in remaining time (target 7-10 reps) 50/60cm

    Accessory Work
    2-3 x 15 laying knee curls on rower + 12-15 calf raises
    rest as needed
    2-3 x 1:00 Push Up Plank Hold + 16-20 ab crunches
    rest as needed

    Optional Extra
    20-40 min light pace cardio 2-3 hours after main training session walk/jog/bike + foam rolling/recovery streching