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

  • AMRAP 14 Workout

    10 Pull-ups
    16 Box Jump Overs 60/50cm
    16 (8/8) Alt DB Hang Clean & Jerks 20/15kg

  • One leg barbell hip thrust Workout

    3 sets:
    8/8 with 2sec Hold V.1-2
    1min Rest between sets.

  • Conditioning (57:00) Workout

    Every 4:00 x 5 (26:00)
    1000/800m Row
    - Rest 1:30 btw sets

    Rest 5:00

    Every 4:00 x 5 (26:00)
    500-600m Skillmill Run
    - Rest 1:30 btw sets

    Main focus is on rowing. Running is just extra piece, so use it as recovery.

  • Conditioning Workout

    AMRAP 14 min
    9 wall balls 9/6kg
    12 Alt. DB snatch 22.5/15kg

    pick a pace you can perform UB
    start slower than you'd want to to maintain form and speed trough out 20 min.

  • NBT Jerks Strength

    Emom 5min
    Power Clean, Hang Clean & Jerk

    Every 90 s 5rounds
    Clean + Front squat + Jerk

    Every 2min
    C&J

    Vain vika osio merkitään

  • Rowing intervals Workout

    Warm up:
    5min Easy row
    15 Banded good mornings
    5/5 Perfect stretch
    10 Squat to hamstring
    10 Banded pull with 2s hold
    10m Squat walk

    Row 4 x 5min (1min rest between sets)

    Pidä sykkeet anaerobisen kynnyksen alapuolella. RPE 2.5-3

  • Partner WOD Workout

    Partner WOD

    With partner 10 rounds (each) for time:

    7 SHSPU

    15/12 Calories row

    *You go, I go.

    Timecap: 24 min

  • Kinttu kondis Workout

    EMOM 12
    M1) alt. pistols
    M2) double unders
    M3) box jump 24/20

    • work for 40s.
    • hit the same rep amount each round
    • this emom is not supposed to be balls to wall
    • HR @ 70-75%

  • Back squat Workout

    Find your daily max in 15min.
    Cluster sets:
    4 x (3+3) @75%-80% of daily max or V.2 (2 toistoa varastoon)
    30sec rest between 3+3 and 2.30min rest between sets.

  • Workout 21.1 Workout

    For time:

    1 wall walk
    10 double-unders
    3 wall walks
    30 double-unders
    6 wall walks
    60 double-unders
    9 wall walks
    90 double-unders
    15 wall walks
    150 double-unders
    21 wall walks
    210 double-unders

    Time cap: 15 min.

    https://games.crossfit.com/workouts/open/2021