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

  • Accessory Workout

    3-4 rounds:

    10+10 bulgarian split squat
    20-30s L-hang

  • Tempo dippi Strength

    Dippi kädet ulkokierrossa + täysojennus.

    4 - 4 - 4 - 4. tempo 3s alas, 2s pito alhaalla, terävästi ylös, 2s pito ylhäällä.

    Kädet käsipainojen päällä.

  • Lower body strength Workout

    4 Rounds for quality
    10 good mornings 50/35kg
    5 seated high jump 75/60

    Rest 1 minute

  • Pystypunnerrus 3x5 tempo 2011 Strength

    Pystypunnerrus 3x5 tempo 2011

    Samat painot, tauot 2 min.

  • FBB 16. Workout

    3 Rounds

    A1) Goblet bulgarian split squat 12+12 reps
    A2) Ring plank hold 30-60s
    A3) Pull-Up 8-12 reps

  • Clean Complex Strength

    4 sets of: 1 power clean + 1 front squat + 1 clean. As Heavy As Possible with perfekt technique.

  • 7.7.2020 Workout

    Shoulder Press

    6-6-6
    4-4-4
    2-2-2

    Add more weight every set. Result is lifted total kilos.

    SO 2:00

  • 29.6.2020 Workout

    AMRAP 7 (REPS)

    3 Power clean 60/45kg
    6 Pull Ups
    9 Bar over Burpees

  • Max reps DUs in 2 min Workout

    Max reps double unders in 2 min

  • 14.6.2020 Workout

    "Whitten"

    Five rounds for time of:

    22 Kettlebell swings, 2/1,5 pood
    22 Box jump, 24/20 inch box
    Run 400 meters
    22 Burpees
    22 Wall ball shots, 9/6kg (20/14p)

    TC 45

    US Army Captain Dan Whitten, 28, of Grimes, IA, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, NC, died February 2, 2010, when enemy forces in Zabul, Afghanistan attacked his vehicle with an improvised explosive device.

    Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten.

    The "Whitten" Hero WOD was first posted on crossfit.com as the workout of the day for Sunday, December 12, 2010 (101212).