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

  • RC 040624 Shoulders & Biceps Strength

    6 sets
    3 Shoulder press @75%++
    3-5 Strict chin-ups

  • RC 040624 WOD Workout

    In a 5min window
    Run 300m
    20 Wallballs
    20 T2B
    +
    Max calories in remaining time

    rest 3min

    In a 5min window
    18 Calories
    20 DB Snatch 15kg
    20 Box jump-overs
    +
    Max reps HSPU in remaining time

  • EASY: Machine, WB & KBS Workout

    W/ partner 3min on - 2min off x4 - ygig, divide reps anyhow:
    24/18cal machine
    24 wb
    30 kbs

    Treenin flow: Parit tekevät kaikki toistot YGIG, toistojen jaot vapaasti. Jatkakaa siitä mihin edellisellä intervallilla jäitte.

  • 17.6.2024 Snatch Strength

    Snatch

    6 x 2 @ 70-75%, E1:15
    4 x 2 @ 75-80%, E1:30

    – Drop the bar between each rep, reset and go
    – Build up within the percentage range each set

  • 17.6.2024 EMOM 5 Workout

    Muscle snatch + overhead squat

    5 x 1+1 @ 50%+, EMOM

  • 17.6.2024 Warmup Workout

    3 Romanian deadlifts
    3 snatch high pulls
    3 muscle snatches
    3 tempo overhead squats (OHS), tempo 23X1
    3 snatch balances
    3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
    3 snatch pull-unders
    3 hang (squat) snatches

    – You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
    – Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

  • Crossfit Games Event 10 Workout

    Event 10:

    For time:
    20 calorie Row 

    30 Wallball Shots, 20 pound ball

    20 Toes to bar

    30 Box jumps, 24″ box

    20 Sumo-deadlit high-pull, 108 pound kettlebell

    30 Burpees

    20 Shoulder to overhead, 135 pounds
    Sled pull 95 lb.

  • FUNCTIONAL Bodybuilding Workout

    A,Strength:
    4-5 sets:
    Front Rack Box Squat x5
    After each set Copenhagen Plank with leg lift x 8-10 / leg
    -Build up to a heavy 5 reps
    -Rest 1-2 mins btw

    B, Birthday WOD: Teams of 2
    -49 cal Standing Bike
    Then 6 total Rounds of:
    4 Dual KB Lunge Thruster (L)
    9 Air Squat
    4 Dual DB Lunge Thruster (R )
    9 Air Squat

    -27 cal Standing Bike
    Then 6 total Rounds of:
    2 Dual KB RDL
    7 Dual KB Russian Swing
    2 Dual KB RDL
    7 Dual KB Russian Swing

    -24 cal Standing Bike
    Then 6 total Rounds of:
    2 Dual KB Burpee DL
    4 Farmer Lateral Lunges
    2 Dual KB Burpee DL
    4 Farmer Lateral Lunges

    P1 works, while P2 rests

    TC: 16 mins

    Accessory: 3 sets
    -Reverse Nordic Curls x6-8
    -KB tibialis raise x8-10

  • Accessories (Posterior Chain) Workout

    3 sets:
    5 GHD Back Extension
    10sec Hold
    5 GHD Back Extension
    10sec Hold
    5 GHD Back Extension
    10sec Hold
    —straight into—
    30sec Sandbag Bearhug Carry 60/40kg
    - Rest 2-3min btw sets

  • 4.6.2024 Intervals Workout

    3 Intervals

    BikeErg for 12:00-15:00 @ FTP20*

    – Rest 8:00 between intervals –

    • This is the pace you kept for your 20:00 bike test. IF you haven’t done the test, aim for a pace you think you could keep for 20:00 (or 25:00 to avoid starting too hard). ** For score check distance covered, calories and avg. watts to develop your awareness of bike paces