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

  • Tiistai 22.5 Strength

    Deadlift
    On the 2:00
    5 Repetitions @ 78%
    1 Rep @ 84%
    5 Repetitions @ 81%
    1 Rep @ 87%
    5 Repetitions @ 84%
    1 Rep @ 90%

  • Keskiviikko 23.5 Workout

    Gymnastic Conditioning
    AMRAP 1:30:
    21/15 Calorie Assault Bike, Max Ring Muscle Ups

    Rest 1:00

    AMRAP 1:30:
    18/12 Calorie Assault Bike, Max Ring Muscle Ups

    Rest 1:00

    AMRAP 1:30:
    15/10 Calorie Assault Bike, Max Ring Muscle Ups

    Rest 1:00

    AMRAP 3:
    Strict Handstand Pushups

  • Keskiviikko 23.5 Workout

    Conditioning
    AMRAP 15:
    15 Power Snatches (75/55)
    30 Double Unders
    15 Wallballs (20/24)
    30 Double Unders

  • Team WOD 12.5 Workout

    Work in pairs
    50 Deadlifts @50/35 + 50 Kbs 24/16
    400m run
    40 Front squats 50/35 + 40 goblet squats 24/16
    800m run
    30 Power cleans 50/35 + 30 kb snatch 24/16
    1000m run

  • Core 240518 Workout

    4x Tabata

  • Standard crossfit Workout

    5 runder af:

    10 pull ups
    10 wall-balls
    10 box jumps
    10 push-ups

  • Tisdag 22/5 2018 Workout

    A: In 10min
    Find heavy 7rep RDL
    +
    In the same time you have to complete 100xRKB swing 32/24

  • WOD Workout

    For time:
    35 handstand push-ups
    35 toes-to-bars
    50-cal. Row
    35 dumbbell/KB box step-overs
    15 mtr. right-arm dB/kb overhead lunge
    15 mtr. left-arm DB/KB overhead lunge
    Men: 22,5 kg dumbbells/24 kg KB-s , L box
    Men: 15 kg dumbbells/16kg KB-s , M box

  • Regionals 2018 Event 1 (modified) Workout

    EVENT 1
    Triple 3

    For time:
    2,000-m row
    200 double-unders
    2-mile run (3,2K)

    Record scaling, time and other details.

  • 22.5.2018 Workout

    Bodailua

    Kulmasoutu käsipainoilla, 5x8-10 max raskas

    Pystypunnerrus käsipainoilla vuorokäsi, 5x8-10 max raskas

    Ojentaja punnerrus käsipainoilla 5 x 8-10 max raskas

    +

    Painonnostajan lenkki

    Kävelyä 5 min.,
    Hidasta juoksua 5 min + reipasta juoksua 200m.,
    Kävelyä 200m + kovaa juoksua 150m, Kävelyä 200m + spurtti 100 m.,
    Kävelyä 200m + reipas spurtti 50m, Kävelyä 200m + kova spurtti 30 m.,
    Kävely 200m + kova spurtti 30 m.,
    Hidasta juoksua 5 min.,
    Kävelyä 5 min