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

  • Deadlift 5-5-3-3-1-1 Strength

    Deadlift 5-5-3-3-1-1 AHAP

  • Metcon Workout

    For Time:
    MB Wall Ball (9/6Kg) 10 reps
    Double Unders 20 reps
    MB Wall Ball 20 reps
    Double Unders 40 reps
    MB Wall Ball 30 reps
    Double Unders 60 reps
    MB Wall Ball 20 reps
    Double Unders 40 reps
    MB Wall Ball 10 reps
    Double Unders 20 reps

  • CrossFit Verstas Hill Training @Hyvinkään Sveitsin Hiihtokeskus Workout

    WarmUp 20 min:
    - 10 min Coordination with ladders and cones (3 different courses)
    - 10 min WA spurts and dynamic movements (mobility)

    Training 55 min:
    - 4x 15-20 Two leg jump downwards to catch 2 sec hold (Tasahyppy) – Walking up to Start

    • 4x 40 metres upwards: 10x Two leg jumps dynamic (Tasahyppy) and Walking lunges to 40m

    • 4x 20 Jumps downwards to catch 2 sec hold (Vuoroloikka) – Walking up to Start

    • 4x 16 Jumps upwards dynamic – Walking down to Start

    • 5x Max spurts 50m Upwards

    Rest times: 1,5 – 2 minutes between sets, 3 minutes between movements

    Cool down 10 min:
    - 5min easy jogging
    - 5 min dynamic movements (mobility)

  • EASYWOD 02102019 Workout

    *käydään läpi soututekniikka

  • 1.5 Mile Run Workout

    Run 1.5 mile for time

  • Uteträning Workout

    A: 3x3 squat to box jump 50cm
    3x3 rebounding box jumps 50cm
    3x3 box jumps 70cm
    B1: Dips 3xMax
    B2: Box pistols 3x5/ben
    C1: neutral grip pullups 3xMax
    C2: back extensions 3x20

  • Clean&jerk 6x1 Strength

    Clean&jerk 6x1 build weight

  • 5/25/20 Workout

    Warm up (10)
    200m run
    10 squats
    10 jax
    10 push ups
    10 heels to rear
    10 knuckle draggers
    10 mountain climbers
    10 over under
    10 pik n grass
    10 arm circles
    :30 sec pigeon per

    GRT(30)
    Choose a hero workout and grind it out.

    Finisher
    50 kneeling crunch
    1:00 pigeon

  • Games Open WOD 12.4 Workout

    Games Open WOD 12.4

    Complete as many reps as possible in 12 minutes of,

    150 Wallballs 20/14 (Men to 10′ target, women to 9′ target) - Karen- MOD (10#) 9:14

    90 Double unders

    30 Muscle ups

    Got through 57 DU's. Forgot my rope and just wasn't getting a rhythm with out it. Well that and I was FREAKIN DEAD from the wall balls, lol. When I did Karen last fall I used an 8# wallball, went up to 10# this time, so I'm very happy with that!

  • B4. Behind neck split jerk Workout

    4 x 2 @ 86% of regular split jerk 1RM