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

  • Takomo Recovery Workout

    "Amrap 50"

    80m plate OH carry

    60 cal row
    40m walking lunges
    20 m crab walk
    10 plate windmills/ side

  • Sunnuntai 8.12. Workout

    Mobility/Open gym

  • WARM-UP Workout

    5-10min Bike/Row/Airbike
    Then 3 rounds:
    5 Russian Push-Up video
    10 Ring Row
    15 Air Squat Cross Kicks video

    3-5 sets of Kangaroo Flow video

  • CrossFit Hero Dork Workout

    6 Rounds For Time:

    60 Double Unders/120 Single Unders
    30 Kettlebell Swings 24kg/16kg
    13 Burpees

  • WOD 06/12/19 Workout

    WOD

    Five sets for max reps of:

    60 seconds of Assault Bike or Rower for Calories

    Rest 30 seconds

    60 seconds of Rng Push-Ups

    Rest 30 seconds

    60 seconds of Power snatches 30/20

    Rest 30 seconds

    60 seconds of Man Maker 15/10

    Rest 30 seconds

  • Saturday Madness Workout

    Balazs’ s Signature Workout -

    “CRAZY GIRLS”
    Teams of 2 (You Go , I Go)

    "Lonely Grace"

    12 mins to build 1 RM C&J
    (Both person needs to max out)
    Score : sum of the two weight )

    5mins rest

    "Spicy Randy "
    For Time :
    75 Power Snatch + 75 OHS @ 34/25kg

    5mins rest

    "Heavy Fran "
    For Time
    21-15-9
    Thruster @60/40kg
    C2b

    Timecap: 40 mins

  • Gymnastic strength Workout

    • 5 Min E1/2MOM of:
    Bar Muscle Ups 2-5 reps
    Ogni 0:30 x 10 sets.

  • 5.12.2019 CF Workout

    Rive + työntö, työntö samaan vauhtiin

    2 x (1+1)x55%, 2 x (1+1)x60%, 2 x (1+1)x65%

    Rive +työntö

    2x(1+1)x70%, 2x(1+1)x75%, 2x(1+1)x80%, 2 x (1+1)x85%, 3 x (1+1)x90%

    Työntöveto 1x3x95%, 1x3x100%, 1x2x105%, 1x2x110%

    Etukyykky, 3 sek stoppi. 3x3x75%

  • EMOM x 16 Workout

    CONDITIONING

    EMOM x 16 (4 rounds)

    1) 1-2 Rope Climb
    2) 3-6 Sandbag/D-ball Ground to Shoulder
    3) 15/10cal Airbike
    4) rest

    RPE 3 to 4, not all out

    Target: pick a rep scheme and loading you could continue for 2+ more rounds.

  • Optional accessory Workout

    Optional Accessory
    CONDITIONING

    5-10min Banded March to Plates video

    RPE 3 to 4