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

  • Pullups, Pushups, burpees and Muscle ups Workout

    20 min amrap

  • Hoops on hoops Workout

    3 rounds
    4min work 2min rest
    10 GTOH 45kg
    15 T2B
    20 Bar facing burbee

    Your score is total reps completed.

  • Snatch pull 6 Strength

    4x6 Snatch pull

  • Basicin leuanveto Workout

    8x OT75sek

    Rounds 1-4: 6 pull-up
    Rounds 5-8: 4 pull-up

  • MAYFLY PRO TRACK Workout

    A,
    Bench Press 1-1-1-1-1

    Use the heaviest weight you can for each set.
    Rest as needed between sets.

    Find a 1RM for the day.
    --then--
    4x 1 within 15% of your heavy

    B,
    3 rounds for time of:
    Partner A:
    21 Toes-to-bars
    Partner B:
    Bar Hang
    Partner A:
    15 Burpees
    Partner B:
    Plank Hold
    Partner A:
    9 Push Jerks, 84/57kg
    Partner B:
    Double Kettlebell Front Rack Hold, pick load

    Complete in teams of 2. You go-I go fashion, alternating exercises.

    C,
    3 rounds for quality of:
    16 Alternating Bird Dogs
    Lateral Raise Hold, pick load, 20 secs
    10 Scap Pull-ups

  • Bench press jugg 8 nr1 Strength

    A: 8min emom 3x Banded squat jumps
    B: Bench press 8x5@ 65%, sista setet Amrap
    C1: Hang Snatch pull 3x3
    C2: Straight bar over head triceps extension 3set
    D: Front squat 3x5
    E: Strict chin ups 3set
    D: Sled sprint 6x2x10m

  • Kettlebell Workout

    Partner Wod - I Go U Go
    4 min AMRAP 1.5 min REST
    1. Complex : 1 Snatch + 10 m OH Carry + 1 Thruster + 10 m OH carry / side (partner A completes a full round then switch)
    2. 10 m OH Lunges / side (partner A completes a full round then switch)
    3. Squat Clean
    4. KB Burpee
    5. AM Swing

  • "ADAM BROWN" (HERO WOD) Workout

    2 Rounds For Time:
    24 Deadlifts 134/93kg (295/205 lb)
    24 Box Jumps 60/50cm (24/20 in)
    24 Wall Ball Shots 9/6kg (20/14 lb)
    24 Bench Presses 88/57kg (195/125 lb)
    24 Box Jumps
    24 Wall Ball shots
    24 Cleans 66/45kg (145/100 lb)

    Navy Chief Special Warfare Operator (SEAL) Adam Lee Brown, 36, of Hot Springs, AR, was killed on March 17th, 2010 in Komar Province, Afghanistan, in a battle against heavily armed Mileitants.

    He is survived by his wife, Kelley, two children, Nathan and Savannah, and by his parents.

    The "AdamBrown" Hero WOD was first posted on crossfit.com as the workout of the day for Tuesday, August 20, 2010 (100810).

  • 23.8.2022 Basic Strength

    Bench Press

    8-8-8-8-8

    After each set 5+5 Dumbell Row

    Go Every 4:00

  • Friday 23rd March Workout

    Wod: in a 60 min window

    1: warm up

    1A: 10 mins to practice
    Open 18.5 movements.

    1B: 15 min Emom
    1: 15 AKBS@24/16
    2: 3 BMU
    3: 15 Burpees
    4: 3 rope climbs
    5: 15 box jumps@24/20"

    1C: 10 mins to practice your weakest movement

    1D: remaining time AMRAP
    stretch/roll/bands and prepare for 18.5!