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

  • Back Squat 3x5, Tempo 3310 Strength

    STRENGTH

    Back Squat 3x5

    Tempo 3310 (3sec down, 3sec hold at the bottom)

    RPE 4 (2-4 reps in the tank)

    Try to add 5-10% compared to last week.

  • deadlift Strength

    DL 3x6

  • Crossfit Games Open 23.1 Workout

    Workout 23.1 RX
    14.4 Repeat

    Complete as many reps as possible in 14 minutes of:
    – 60 Cal Row
    – 50 Toes To Bars
    – 40 Wall Ball Shots (9/6 kg)
    – 30 Cleans (61/43 kg)
    – 20 Muscle-Ups

    If you complete one full round, start again on the rower and continue the sequence until time is up.
    Target for men 10 ft = 3,05 m, target for women 9 ft = 2,74 m

    Workout 23.1 Scaled

    Complete as many reps as possible in 14 minutes of:
    – 60 Cal Row
    – 50 Hanging Knee Raises
    – 40 Wall Ball Shots (6/4 kg)
    – 30 Cleans (43/29 kg)
    – 20 Chin-over-bar Pull-ups

    If you complete one full round, start again on the rower and continue the sequence until time is up.
    Target for men 10 ft = 3,05 m, target for women 9 ft = 2,74 m

  • Maastaveto 6,6,6 Strength

    Maastaveto 6,6,6

    nousvilla painoilla
    tauot 2 min.

  • "Helen" Workout

    CONDITIONING

    3 rounds for time:

    Run 400m
    21 KBS (24/16kg)
    12 Pull-Up

    RPE 4 to 5. Very heavy breathing, gasping for air.

  • Bent Over Row 5x8 Strength

    Bent Over Row 5x8

  • Strength Support (Lower body) 2. Workout

    3 Rounds

    YGIG / Heavy Quality

    16 Weighted Walking Lunge

    12+12 One Leg Deadlift

    (2 x KB or 2 x DB)

    (add weight to previous week)

  • Metcon TEST Workout

    "Wod cough"

    21/15 - 15/11 - 9/6
    Thruster (40/30kg)
    Row Cal

    TC 6min

  • PUMP EMOM20 Workout

    EMOM20
    1. 10 skull crushers (20/30kg)
    2. 12 bicep curls
    3. 12 ring dips
    4. 12 hard ring rows
    5. Rest

    • Use the same weight on a bar for both movements, you can add load for every round
    • This excercise will give you a nice pump 💪

  • 1 min Assault bike all out for calories Workout

    1 min Assault bike // Airdyne // Bike erg all out.
    No pacing, just all out!
    Record calories and machine which you used.