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

  • 6.4.2022 Warmup Workout

    5 Min Foam Roll
    4 Min Ergo
    3 Rounds:
    20 reverse lunge + 1:00 Plank + 30s wall sit
    2 min Frog
    5GM
    5BS
    5 Elbows Rotations
    5 Press
    5 DL
    5 FS
    then
    30 Double DB Seated Press
    30 Banded GM

  • Military precision Part II Workout

    The goal is to get exactly xxx m (for an example 200m) on the BikeErg (display).

    Do your penalty (calories), put a mark on the whiteboard (where your name is) and back in line and wait for your turn to go again. The person who has the most marks wins

    Penalty
    +/- 1-2m (from xxx m) = 15/12 Cal SkiErg
    +/- 3-5m (from xxx m) = 20/15 Cal Row
    +/- 6-10m (from xxx m) = 20/15 Cal Echo bike
    +/- 11m or more (from xxx m) = 10 Burpees

    If you hit exact given xxx m, you are relieved from doing penalty calories.

    The xxx m will change every ~10 min

    Time: 32 min

  • Pe 15.4.2022 penkki + kyykky Strength

    2lankun penkki Max1

    Etykyykky 3x5x40-60%
    -saa olla raskas

    Pystysoutu käsipainoilla 3x15-25

    Penkki käsipainoilla 3x8-15
    -kämmenet vastakkain

  • Pushing Endurance Workout

    4 rounds for time:
    10 Bench Presses (BW)
    10 Ring Dips
    10 Double DB Hang Power Cleans 20/15kg
    10 Wall Ball Shots 9/6kg
    - Rest 2min btw rounds

  • Back Squats & Box Jumps Strength

    6 sets of Back Squats and Box Jumps
    6 Back Squats @70-75%
    6 Box Jumps
    - Start each set of box jumps immediately after the back squats.
    - Looking for max height on the box jumps.
    - Rest 2-3min after box jumps

  • Lepopäivä Workout

    Rest day- what did you do?

  • SQUAT SNATCHES Strength

    snatch 6x1x90%

  • 2021 J1 Snatch pull 5X4 Strength

    Snatch pull 5X4

  • Age Group Quarterfinal Workout

    https://games.crossfit.com/workouts/onlinequalifiers/2022

    All wods are performed as described, no scaling. For login the score , write out in the comments which wod you did.

    Read the movement standards, if possible have some markings on the floor per floor plans. This is to serve you as another experience of open and create routines around online competition. Take some short videos and make sure they meet the asked standards if you where to actually officially participate the competition.

  • 29.1.2021 SQUAT STRENGTH PROGRESS 3/12 Workout

    LÄMMÖT

    HUOM!! (kesto yht. n.15min) ennen keppi/tanko jumppaa omatoimisesti
    2 rounds:
    5 + 5 90-90 Hip Switch And Extension
    3 + 3 Pistol Squat
    5 + 5 Dead Bug (Push Knee Other Hand)

    STOPPI TAKAKYYKKY

    TEMPAUS

    SIKSAK ASKELLUS LOIKKA 3[2+2] pal. 1min

    ROMANIAN DEADLIFT

    OHEISHARJOITTEET 2 kierrosta:
    3 KUMINAUHA VETO I - Y - T - W - A (kumin. hartia korkeus)
    8 + 8 LANKUSSA POLVI KYYNÄRPÄÄHÄN
    6 LEUKAA ILMAN TANKOA

    --

    TEE KOTONA / SALILLA KEVYET LYHYET DYNAAMISET VENYTTELYT kesto 5-10 min, 10-20s ja/tai 5 - 10 PUMPPAUSTA / LIIKE kts. Moniste