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

  • STAMINA Workout

    10 rds 2min. work/1min. rest
    10-15cal ergo
    rest of time burpee box over

  • Cardio 49/2014 Workout

    10 Rounds, EMOM, one minute each.

    Rowing
    Box Jumps
    Burpees
    Rest

    40min exercise

  • PK-keskiviikko Workout

    30min for quality:
    15/12 cal machine
    8+8 curtsy lunge (air / goblet)
    8-12 face pull ring row
    40-60 single under
    3+3 Turkish get up
    30s wall sit hold (weighted/air)

  • Competition Strength

    C.
    Strict Overhead Press
    * Set 1 – 5 reps @ 75%
    * Set 2 – 5 reps @ 80%
    * Set 3 – 4 reps @ 85%
    * Set 4 – 3 reps @ 90%
    * Set 5 – 2 reps @ 95%
    Rest 2 minutes between sets.

  • Linnamasters event 4 Workout

    1000m row
    5 minutes of
    5 heavy wall balls
    7 beat kips
    3 kipping pull ups

    8x 20s on 10s. off
    all out assault bike for calories

    rest for 5 min then:

    Delvils Jam - Part A
    AMRAP 6 minutes:
    30 Wallballs
    20 Chest to Bar Pull Ups
    10 DB SA Devils Power Clean and Jerk

    Rest 2 minutes, then part B
    Devils Jam - Part B
    AMRAP 6 minutes:
    15/12 Calories SkiErg
    10 Sand bag Ground to Shoulder

    Event 4A and 4B are scored as separate events. Heats of 5 working with interval starts.
    Weights:
    WB: 9/6kg
    DB: 25/17,5kg
    Sand bag: 60/45kg
    https://reppi.fi/events/8735a160-1601-11ec-8e90-1bfa9cb1124f

  • Pushing Accessories Workout

    Every 2 mins for 12 min (6 sets):
    6/6 Single Arm DB STOH 22,5-30kg / 15-20kg
    12 Dips

  • 15.11.22 Workout

    3 rounds FT:
    20/15 cal row
    12 chest to bar
    9 double db front squat 2x20/14kg
    20/15cal row
    9 chest to bar
    6 double db front squat 2x20/14kg
    -rest 2min between rounds

  • PERUSWOD Workout

    Karhu CrossFit

    45 minutes AMRAP for quality with partner:

    400m easy erg
    20 DB bench press

    10+10+10 lateral raises (front-side-back)
    10+10 1-arm ring row + 10 ring row

    400m easy erg
    3x shoulder ext.rotation band holds

    
Wall climb hold

    Wall sit hold
    Plank hold
    &
    Arch hold

    Shoulder up hold
    Lateral raise hold

    
- With own skill levels & time

  • Low impact work for 40min Workout

    EMOM40
    a) 8-12 weighted box get over
    b) 9-14 cal row
    c) 24-40m double kb/ db carry (anyhow)
    d) rest

    Target: 30-45s work per minute.

  • Extra Credit 09-11-2022 Workout

    Assault Bike
    5 rounds
    10s Hard
    50s easy
    +
    Resisted Nasal Breathing
    15 Breaths
    +
    Pick 1-2 from the list below
    - Pigeon Pose - 60s each
    - Scorpion Stretch - 60s each
    - Lizard Pose - 60s each
    - Prayer Stretch - 60s
    - Adductor Rock back Stretch - 60s each
    (Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)