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

  • CrossFit Nummelan SYYSTAPAHTUMAN WOD-X Workout

    Prepare for the unknown
    In teams of 4 :)
    Join!!

  • 2.9.2022 Deadlift Strength

    5 Sets

    5 Reps @ 60-65%

    • 6-8 Eccentric

    -For each Deadlift control down for 6-8 seconds, but fire up as fast you can to stand.

  • 2.9.2022 Weighted Ring Dips Workout

    5 Sets:

    2-5 Strict Weighted Ring Dips

    Rest 3 minutes between sets

    • Shoulders should travel below the elbows in the bottom. Elbows Should be fully lockout at the top.

  • 010922 Torstai Workout

    BENCHMARK WEEK

    "Diane"
    21-15-9 for time
    Deadlift 102,5/70
    Handstand push-up

  • Painnonnosto Workout

    Tempaus

  • Pe 5.8.2022 maastaveto Strength

    Vala-askelkyykky 3x10 / jalka
    -kevyt lämmittely/liikkuvuus

    Etukyykky 3x3x60%

    Suorinjaloin maastaveto 3x6x40-50%
    -jokainen toisto lattiasta

    Maastaveto 3x3x80%
    -joka toistoon uusi asento

    SitUps 5x10

  • OPTIONAL Workout

    For Quality

    21-15-9
    banded pull apart
    wall squat
    sit up

  • Ma 29.8.2022 kyykky max1 Strength

    Kyykky max1

  • Tempo Squats Strength

    1) Tempo front squats 5x4x60% 3s down, explosive up

  • 30.8.2022 Powerless Workout

    5 Rounds x AMRAP 3

    21/15 Calorie Row
    9 Box Jumps 30/24"
    Max Power Cleans

    Rest 1:30 between rounds

    Round 1 : 42,5/30kg
    Round 2 : 60/42,5kg
    Round 3 : 70/47,5kg
    Round 4 : 85/60kg
    Round 5 : 102,5/70kg

    • Aim for pace on the rower that is just outside your comfort zone. Start each round with 5 hard pulls, then settle into a stronger pace than usual. Back off on that pace for the last calorie.
    • A strong pace on the rower does not mean you need to move "faster" necessarily. This just means that the drive through the legs on each pull should be more aggressive than usual.
    • With the higher box, let's focus on getting the knees up high on every rep to avoid catching a toe on the edge.
    • On the lighter barbell aim for touch and go sets and bank a solid chunk of reps. On the heavier bars, let's go right to singles as this will help minimize our rest between sets.