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

  • "HOME WORKOUT" Workout

    Run / Walk / Bike
    Easy aerobic pace:
    45-90min.
    + stretch

  • Home workout 030520 Workout

    5 Rounds, each for time
    Run 400m
    30 Jumping Squats
    30m Walking Lunges (weighted if possible)

    Rest 2min between rounds.

  • Lördag 2/5 2020 Workout

    E2M for 20min
    1: Snatch DL x3@ heavy snatch weight
    2: Hspu x submax
    +
    Partner Wod, alternate full rounds
    6rft
    400m run
    15 ohs 42,5/30kg

  • Perusjyystö Workout

    EMOM40
    1) Xebex 1-10min 18kcal
    10-20min 17kcal
    20-30min 16kcal
    30-40min 15kcal
    2) 1-20min 6 parallette push ups
    5 2x20kg KB swings
    4 2x20kg push presses
    20-40min 5 push ups
    4 kbs
    3 push presses

  • Hullunkurinen hairahdus Workout

    40-30-20-10 Reps for time:

    Unbroken burpees
    Unbroken air squats
    (

    )

  • Kyykkyralli Workout

    4 kierrosta:
    8 askelkyykkyä
    12 bulgarialaista kyykkyä
    20 askelkyykkyhyppyä
    Minuutin tauko

    Lisäpainolla tai ilman

  • SYLB 2 Workout

    For time:
    100 double-unders
    21 burpees
    75 double-unders
    15 burpees
    50 double-unders
    9 burpees

    Time cap: 15 minutes

    Leírás, skálázási opciók, video a linken;)

    Hajrá! Sonkaégető kis wod.

    https://games.crossfit.com/workouts/open/2021/2?_ga=2.175226210.1393530896.1586593274-1375053912.1586593274

  • Strict False Grip C2B 5x6 Strength

    Five sets of six strict chest to bar pull-ups with false grip.

  • "Tiger Balm" Workout

    AMRAP 20:
    200 Meter Run
    7 (yhteensä 14) One Hand Dumbbell Power Clean and Jerks (Kettlebell)
    40 Double Unders/ (Line hops, 60x sinles)

    • Vähän pidempi AMRAP, sisältäen cardioo, painonnostoa ja voimistelua.
    • Jokainen liike tulisi tehdä alle minuutissa
    • Tähtää kuuteen kierrokseen!

    WARMUP
    6 Minutes For Quality
    5 Inchworms
    100 Meter Run
    20 Single Leg Glute Bridges (10 Each Side)
    40 Single Unders

  • Onsdag 29/4 2020 Workout

    Team WOD, teams of 3
    4rft
    P1: 500m row
    P2: 400m run
    P3: Resting
    This is a relay race style workout which is completed in teams of three, or as pairs if you are super keen! The workout involves rotating between rowing, running and resting.
    I.e. Firstly, team member 1 will row 500m, whilst team member 2 runs 400m, and team member 3 rests. Then, team member 1 will run 400m, whilst team member 3 rows 500m, and team member 2 rests. To complete the round, team member 1 will rest, whilst team member 3 runs 400m, and team member 2 rows 500m.
    The workout is completed when each member of the team has rowed 2000m and run the full 1600 meters during the 4 rounds
    +
    ”Cook drill”
    For 15min
    Kb waiter carry max effort
    Kb front rack carry max effort
    Kb suitcase carry max effort
    Switch arm
    Go as far as you can with Kb overhead. When you had enough drop it down to a front rack. When you no longer can hold it in a front rack switch to suitcase carry. Switch arm when your grip has had enough and continue with the other hand over head. Goal is to not let the kb drop to the floor.