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 rounds Workout

    6x
    2min. ON / 2min. OFF:
    a) 25 DU's + 8 DB snatch (22.5/15kg)
    b) 8 T2B + 16 Wallball (20/14lbs)

    • Alternate a & b (3+3)

  • CROSSFIT OPEN 20.1 Workout

    RX
    10 rounds for time of:

    • 8 ground-to-overheads @ (G14-15) 20 /(W) 30 /(M) 42,5kg
    • 10 bar-facing burpees

    Time cap: 15 min

    SCALED
    10 rounds for time of:

    • 8 ground-to-overheads @ (G14-15) 15 /(W) 20 /(M) 30kg
    • 10 bar-facing burpees*

    *May step over bar on burpees

    Time cap: 15 min

  • Extra Credit 05-03-2021 Workout

    Banded Pull-throughs: Accumulate max reps in 5:00.
    - Goal: 100+
    +
    - Foam Roll - Adductors x 60s each
    - Rockback Adductor Stretch x 60s each
    - Parasympathetic Breathing x 15 breaths - 3 second exhale + 1 second hold at top + 3 second exhale + 1 second hold

  • REST DAY Workout

    Lepopäivä- mitä teit?

  • "The Chief" Workout

    5 x AMRAP 3 / 1min rest
    3 Pwr Clean (60/40kg)
    6 Push Up
    9 Air Squat

    • meant to be performed fast.
    • push hard during the work phase.
    • load should feel moderate.
    • Scale the load, the volume, or the skill level so you can perform unbroken sets throughout the workout.
    • Intended Stimulus: uncomfortable

  • Paused bench press 6x4 Strength

    Paused bench press 6x4

  • WOD, UHn parkkis Workout

    Aikaa vastaan:

    30-20-10
    KK-heilautus
    Kyykky

    30-20-10
    KK-mave
    Työntö

  • Dead Lift 3RM Workout

    Dead Lift 3RM

  • Monday Weightlifting Workout

    Then warm up with barbell
    5 muscle snatch + 5 push press behind neck + 5 ohs + 5 hang snatch
    rest 1 min

    5 muscle clean + 5 strict press + 5 front squat + 3 clean&jerk

    Every 30 sec for 5 minutes (10 reps total)
    1 power snatch + 1 squat snatch @60-65% of 1rm

    rest 5 min and prepare for c&j

    Every 30 sec for 5 minutes (10 reps total)
    1 squat clean + 1 push jerk @60-65% of 1rm.

    Sharp lifts, and volume is pretty low.

  • Monday Metcon Workout

    WOD (5 rounds)
    EMOM 20
    min 1 - rowing
    min 2 - ski or burpees x 8-12 reps
    min 3 - ab / bike erg
    min 4 - rest
    40 sec of moderate pace working and 20 sec rest.
    Dont go hard, just some moderate pace work and thats it.