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

  • CrossFit Workout

    Strict Press
    6 x 3 @ every 60s.

    WOD
    EMOM x 15:00
    Min 1: 10 Toes to Bar + 5 Burpees
    Min 2: 10 Barbell Rows @60/42.5kg + 20 Russian Twists w. a plate
    Min 3: Rest

    Rx+: 3-5 x Bar Muscle-up instead of T2B

  • Nanorosso 20.01.21 Workout

    Amrap 5
    40 cal bike erg
    20 box jump over 60cm
    Amrap Macho man 60kg
    Rest 5'
    Amrap 5
    30 cal bike erg
    15 box jump over 60cm
    Amrap Macho man 70kg
    Rest 5'
    Amrap 5'
    20 cal bike erg
    10 box jump over 60cm
    Amrap Macho man 80kg

  • Nanorosso 19.01.21 B Workout

    For time
    25 hspu strict
    50 hspu kipping
    Da 0' e ogni 2' 15 cal bike erg

  • Nanorosso 19.01.21 A Workout

    For time
    8 rft
    500 m bike erg
    30 du
    10 burpees box jump

  • Nanorosso 18.01.21 Workout

    Amrap 15
    21 wall ball da 12kg target 2.5m
    12 power snatch 42.5 kg
    15 ttb
    12 overhead squat 42.5kg

  • Lunges x12 Strength

    Reverse lunges daily 12rm

  • Fredag 22/1 2021 Workout

    Thruster find 1 RM in 15-20min
    +
    3 rounds
    1min amrap hang clusters 42,5/30kg
    1min rest
    1min amrap Burpees
    1min rest

  • MAYFLY PRO TRACK Workout

    A,
    Snatch 3-3-3-3

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

    B,
    "Jenny"
    Complete as many rounds as possible in 20 mins of:
    20 Overhead Squats @empty bar
    20 Back Squats @empty bar
    Run, 400 m
    Goal: 5+rounds

    C,
    3 rounds for quality of:
    15 Band Face Pulls
    30m L Suitcase Carry, pick load,
    15 Band Pull Aparts
    30m R Suitcase Carry, pick load,
    10 Plate Front Raises, pick load
    10 L/10 R Crossbody Deadlifts, pick load

    Rest as needed between rounds. Use relatively heavy weight for the suitcase carry and moderate weight for the crossbody deadlift.

  • MUSCLE WOD Workout

    MUSCLE WOD

    1.Askelkyykky eteen ja levykiekolla kierto etummaisen jalan suuntaan 3x10 (RASKAS!)

    2.Lantionnostot 3x10 (voit tehdä penkiltä tai lattialta. Pyri tekemään raskaita sarjoja!)

    3.Istumaanousut jalat suorana, kädet suorana molemmissa käsissä 2x kahvakuulat 3x8-10

    4.Jalkojen nostot kuulan yli 3x10-12 (Pyri pitämään jalat suorana)

    5.Supersetti olkapäille: 3 kierrosta / 10 toistoa
    *Levykiekolla rinnalta nosto suorille käsille, mahdollisimman hidas ja jarruttava alastulo kädet suorana etukautta
    *Rinnalta koukusta-suoraksi eteen kiekolla (tehdään seisten)

    6.Gorillasoutu vuorokäsin 3x20 (10+10) 2x kahvakuula

    *KESKITY HYVÄÄN TUNTUMAAN EI RIUHTOMISTA!

  • Warm up Workout

    • 45s. Row/Bike - Spider lunge w/ twist
    • 45s. Row/Bike - Walk out + Push up
    • 45s. Row/Bike - One hand swings

    • 45s. Row/Bike - Qoblet squats

    • Mobility...

    • Work on Front squat