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 total Workout

    Total of weight:

    Best Shoulder Press
    Best Back Squat
    Best Deadlift

    3 attempts

  • Olympics Workout

    Total 100min
    A. WU: 700m row, 3 rounds: 10 wall ball, 15 abs, mobility

    B. Jyrkin tunti
    Taitoharjoitteena aurinkotervehdys
    Tempausveto pysäytyksellä x 3, painot 35kg, 45kg
    Tempaus ilman loppupotkua maks. painoon
    20, 22.5, 25, 27.5, 30
    Tempaus maasta, 2 nousua
    Max. 32.5kg, 3 yritystä 35kg, kaikki epäonnistuneita
    Taito/nopeusharjoitteena tempaus+rinnalleveto rinnalleveto otteella
    15, 20, 22.5, 25kg

    C. Strength
    Rinnalleveto pysäytyksestä polven alta, ykkösiä
    30, 35, 40, 42.5, 47.5

    D. Post WO
    500m row
    shoudler rehab with rubber band

  • Olympics Strength

    Total 105min
    A. WU: 500m row, 3 rounds: 15 abs, 15 backs

    B. Jyrkin tunti
    Alun taitoharjoitteena Aurinkotervehdys
    1. Työntö: 2-1 rv ilman loppupotkua, työntö saksiin + pysäytys saksiin
    Nousu liike max: 42.5kg
    Normaaleja rv+työntö, nousu liike max: 47.5kg

    C. Strength
    Tempausveto polven alle pysäytyksellä
    Push press
    Shoulder press

    D. Post WO
    High box jumps
    box + 5x25k, 5x25+25k, 5x25+15k
    500m row

  • 220814 AMRAP Workout

    Complete as many rounds as possible in 10mins:

    5 Power Cleans @80
    10 Box Jumps @30"
    10 Down Ups

  • 8-21-14 Sprint Intervals Workout

    60m Sprints - on track - rolling - 8x60m - 8.97, 8.25, 7.90, 7.75, 7.65, 7.72, 7.73, 7.69

  • Jerk Technique Workout

    10min EMOM
    3 x Jerk
    Heavy but comfortable

  • pull ups Strength

    3 x 3 @ 24kg

  • ring dips 3 x 3 Strength

    3x3 @ 24kg

  • Fight Gone Bad 2.0 Workout

    Three rounds of:
    Wall-ball, 20 pound ball
    Push press, 20/15 (Reps)
    Box Jump, høj box (Reps)
    Lunges 20/15 (Reps)
    Row (Calories)
    In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

  • Skills & Metcon Strength

    Total 90min
    A. WU 3 rounds: 300m row, 30 DU, 10 burpee, mobility
    B. Strength ring dips 4 x 4-3
    C. Skill work
    KPU practice for 20min
    T2B practice for 10min

    D. Metcon
    AMRAP in 4 minutes of:
    10 push press 30kg
    10 pull ups

    rest 4 min, and then

    AMRAP in 4 minutes of:
    10 KBS 24kg (overhead)
    10 push ups

    E. Post WO 1000m row, mobility