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

  • UNBROKEN 2018 Qualifier Workout

    EVENT 1
    5 min AMRAP
    9 cal Row
    9 HSPU
    9 cal Row
    9 Chest to bar
    Add 3 repetitions after each round to each movement (+3 cal ROW, 3 rep HSPU and 3 rep C2B)

    EVENT 2
    6 min time to find max weight for the Complex:
    3 x FRONT SQUAT + STOH

    . . . 2 minute rest before event 3

    EVENT 3
    3 Rounds FOR TIME
    21 DB Snatch (22,5/15kg)
    15 Wall Ball (9/6kg)
    9 Bar Over Burpee

    (TC 10min)

    MAX 23 min workout!

    Type all your scores in the comments, GOOD LUCK :)

  • Couplet Chipper Workout

    In pairs
    Complete 3 rounds each before proceeding to the next couplet
    YGIG / Round

    1.
    10 Power Cleans 60/40 kg
    3 Wall Walks

    2.
    10 STOH 50/35 kg
    5 Bar over burpees

    3.
    10 Hang Power Snatch 40/30 kg
    10 Wallballs

  • 2.5.2022 Bench Press Workout

    Bench Press

    5 x Max Reps @ 60 % 1RM. Target 12 - 18 Reps every sets.

    Send Off 2:30

  • Metcon Workout

    AMRAP14 with partner (YGIG per round):

    6 double kb hang power clean @ 2x 24/16kg (heavy!)
    9 box jump over
    12 c2b / kipping pull up

  • 19.8.2020 Deload Cycle Workout

    EMOM 42

    1 minute : 2 Power clean + 2 Hang Squat clean 65%
    2 minute : 0:45 Plank Hold
    3 minute : Ring Muscle Ups / Bar muscle Ups / Chest to Bar pull ups / Kipping Pull Ups / Kipping. * You can use repetions. Don`t push limit.*
    4 minute : 0:40 Squat Hold Agains Wall, Right leg
    5 minute : 0:30 Hollow Hold
    6 minute : 0:40 Squat Hold Agains Wall, Left leg

  • 15min 15s töitä ja 45 s lepo, l3 liikettä Workout

    15min 15s töitä/45s lepoa
    1. Thruster 61/43kg
    2. Leuanveto (lisäpainolla)
    3. Kenttäurheilijan yleisliike

    Hyvä toistomäärä/liike 3-6. Työvaiheet ovat lyhyitä, joten liiku ripeästi.

  • Skin The Cat Workout

    5 x 3

    Every 2 min

  • Build to a 5RM deadlift Strength

    Build to a technically perfect 5RM deadlift
    Double overhand grip!

  • CrossFit.com 180826 Workout

    Complete as many rounds as possible in 10 minutes of:
    15 toes-to-bars
    50-ft. handstand walk (15,5m)

    Post rounds completed.

    Scaling
    Modify the movements and reps so you can complete 2-3 rounds quickly and unbroken, then hang on for as many more rounds in the remaining time. Try to find a modification for the handstand walk that still gets you inverted.

    Intermediate Option
    Complete as many rounds as possible in 10 minutes of:
    10 toes-to-bars
    7,5 m handstand walk

    Beginner Option
    Complete as many rounds as possible in 10 minutes of:
    10 hanging knee-raises
    2 wall walks

  • Two times six Workout

    6min AMRAP:
    Row 250m,
    8 Push-Up,

    rest 3min,

    6min AMRAP:
    8 TTB,
    12 BxJ