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

  • 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).

  • 9.6.2020 Workout

    AMRAP 9 (REPS)

    Buy in Run 800m With Kettlebell 24/16kg
    .....
    50 deadlift 50/35kg
    50 Jump over barbell
    50 Wallball Shots 9/6kg (20/14p)

  • Back squats & swings Workout

    Strength (load)

    6 sets, every 3:00 complete:
    3 Back squats
    12 KBS

    Score = Total KG lifted.

  • 28.5.2020 Workout

    40 Minutes Quality:

    Row 4 minutes
    60 Russian Twist 15/10kg. When you brake set, perform 10 HR Burpees
    30 m One Arm Overhead Lunge
    20 Handstand Push Ups
    5 Bar Muscle Ups / 10 Strict Pull Ups

  • Clean and push Workout

    16 Min Emom
    1. 5-8 strict hspu
    2. 5 squat cleans 80/60kg

  • Selän, rinnan ja olkapäiden huolto Workout

    3rds:

    10+10 banded inner rotations
    10+10 banded outer rotations
    10+10 banded press
    10 lat pulls with internal roation
    5+5 dumbell row with 5s hold up
    10 banded pull downs
    10 banded incline press
    10 deficit external rotated push-ups
    10 banded pec flys