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

  • Conditioning Workout

    For total rounds and reps:
    AMRAP in 6 mins of:
    6 L/6 R Synchronized Dumbbell Snatches, 22.5/15 kg
    18 Box Jump Overs, 60/50cm (YG,IG)
    -- then --
    Rest 2 mins
    -- then --
    AMRAP in 6 mins of:
    6 L/6 R Synchronized Single Arm Dumbbell Thrusters, 22.5/15 kg
    6 Bar Muscle-ups/ 6 strict pull up (YG,IG)
    -- then --
    Rest 2 mins
    -- then --
    AMRAP in 6 mins of:
    6 L/6 R Synchronized Dumbbell Hang Clean & Jerks, 22.5/15 kg
    18 Push-ups (YG,IG)
    -- then --
    Rest 2 mins
    -- then --
    AMRAP in 6 mins of:
    6 L/6 R Synchronized Dumbbell Overhead Lunges, 22.5/15 kg
    18 Toes-to-bars (YG,IG)

    For each AMRAP, restart from 0.

  • 291125 Lauantai Workout

    CrossFit Open 17.5

    10 rounds for time
    9 thruster @42,5/30
    35 double unders

  • WOD Workout

    5 rounds, 1 min per station, for max reps of:
    Machine Calorie
    Dumbbell Bench Press, 2x 22.5/15 kg
    Dumbbell Farmer Carry, 2x22.5/15 kg,

    Rotate immediately to the next station every 1 min, ( stop at 55" mark)

    Goal is to find the perfect pace you can maintain throughout the 15 mins workout! Keep moving with the DBs all the time!

  • Höyry Workout

    A)

    3 kierrosta 2.30min ON 15s OFF

    1) Kone
    2) Amrap: 2-4-6...
    Vauhtipunnerrus tangolla ja Eturäkkilunge
    3) Amrap: 2-4-6...
    Burpee ja Viivajuoksu
    RPE 7-8

    B)
    2x amrap 5min 3min tauko
    1) 7cal+ 10 Seinäpalloa
    2) 24m Farmarikävely + 20 Vuorikiipeilijä
    RPE 8-9

    C)
    Easy kone
    Rintarangan avausta
    Reisien venytyksiä

  • Treeni 4 (perjantai) Workout

    Metcon
    3 rounds at easy pace (zone 2 mainly)
    4-5 min easy air bike or bike erg
    3+3 turkish get ups @8-12-16/16-20-24kg
    4-5 min easy jog
    5-10 strict toes to bars or knees to elbows
    :15-25 copenhagen plank R/L

    Accessory Work
    3 sets
    10 jefferson curls with 10kg
    10 tempo barbell bicep curls with overhand grip (10/15kg)
    10 standing tricep extension with single db (10/15kg)
    rest 2 min bwn sets

  • Painonnosto - Keskiviikko Workout

    LÄMMITTELY
    Muscle clean + Etukyykky,
    3 x 5+5

    Raaka rive polvelta + vauhtipunnerrus,
    3 x 4+4

    Rinnalleveto + Työntö,
    3 x 3+3

    Nosta painoja lämpöjen edetessä.

    RINNALLEVETO + TYÖNTÖ

    Raaka rive + työntö,
    10 x (1+1) @ 65-70%
    Nosta 1:15 min välein

    ETUKYYKKY

    Nousu ykkösillä 88-92% asti 12:00 minuutin aikana.

    BONUS
    3 Kierrosta aikaa vastaan:
    10 1-Käden devil’s press
    15 1-Käden thrusteria
    20 Boxin yli askellusta (vapaa kantotyyli)
    25/20 Cal vapaavalintainen ergometri

  • SKILL Workout

    Deficit HSPU

    E2MOM, 5 rounds
    3-15 HSPU (deficit)
    12 DB snatches alt.

  • EASY: Clean, squat & jump Workout

    3 x EMOM6, alt. between a & b, rest 3 in between 6min intervals:
    a) 2-3 power clean
    2-3 front squat
    b) 30 DU / AMRAP 30s DU / 45 SU

    Tavoitetyöaika ~30s / intervalli.

    HUOM! Voit tehdä kumman tahansa version päivän treeneistä kaikilla tunneilla.

  • Front squat 10x3 Strength

    Front squat 10x3. Use 75-85% 1RM.

  • Painonnosto Workout

    Tempaus