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

  • Team Widgren Workout

    4 rounds, 45s. Work 15s. Pause
    A
    1. Erco
    2. Askelkyykky (12kg kuulat)
    3. Rinnalleveto
    4. Istumaan nousu
    B
    1. Erco
    2. Maastaveto
    3. Wallball
    4. Lankutus

    Ensin A. 4 kierrosta ja sitten B. 4 kierrosta
    Yhteensä 32 min töitä

  • PT Group TO 18.4. klo 18 Workout

    LÄMMITTELY
    60s/liike/puoli
    Kuminauhalla
    • Hartioiden pyöritykset
    • Lapaveto -> soutu
    • Vuorokäsin soutu kierrolla
    • Boksia vasten auki- ja sisäkierrot

    Kehonpainolla
    • Lapapunnerrus
    • Lankku - AKK kurotuksella
    • Nelinkontin käsi niskan takana kierto

    SUPERSETTI CORE
    3 kierrosta
    8 x selinmakuulla paino kohti kattoa jalkojen laskut
    8 x / puoli sivulankku - ylemmän jalan liikutus pallon yli

    SUPERSETTI YLÄKROPPA
    3 kierrosta
    8 x rengassoutu
    8 x hyppyleuanveto

    SUPERSETTI ALAKROPPA
    3 kierrosta
    8 x goblet squat
    8 x boksille nousu

  • Main site Friday 240419 Workout

    For time

    • 50 wall-ball shots
    • 50 lateral burpee box jump-overs

    ♀ 14-lb ball to a 9-foot target, 20-inch box
    ♂ 20-lb ball to a 10-foot target, 24-inch box

    Time cap 20 minutes

  • 1arm Dumbbell row-2x15 Strength

    2x15/hand

  • Sandbag squats + GHD situps Workout

    20 min, E4MOM complete 2 rounds of:

    • 10 sandbag squats
    • 10 GHD situps

  • OPTIONAL ACCESSORY Workout

    Recovery Amrap 15

    1min easy bike
    20+20s side planks
    20+20m SINGLE ARM KB/DB OH carry
    5+5 wandmill

  • 2024 crossfit games quarter laji 1 Workout

    4 rounds for max reps of:

    1 minute of snatches
    1 minute of rowing for calories
    1 minute of dumbbell box step-ups
    1 minute of rest

    ♀ 85-lb (38 kg) barbell, 35-lb (15 kg) dumbbells, 20-inch box
    ♂ 135-lb (61kg) barbell, 50-lb (22.5 kg) dumbbells, 20-inch box

  • Cindy & toes Workout

    AMRAP in 20 minutes:

    5 pull-ups
    10 push-ups
    5 T2B
    15 air squats

  • Conditioning Workout

    Amrap 30 mins

    One round of “Cindy”
    5 Pull ups
    10 push ups
    15 squats
    Then immediately into
    One round of “Helen”
    400m run
    21 KB USA swing @24/16kg
    12 Pull up
    Rest 3 mins

    Goal 4+ rounds

  • Weighted pull-up ladder 4-1 Strength

    Weighted pull-up ladder 4, 3, 2 ,1 reps