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

  • Mikko's triangle X hours Workout

    • Do X hours of Mikko's triangle:
    • Complete Y times EMOM39 (=sets) of row, ski, bike, rest
    • Rest between sets as needed
    • Score = number of calories accumulated on ergs

  • Ingride Workout

    10 rounds For time

    3 power snatches
    3 burpees over the bar

  • Crossfit open 21.1 Skaalattu! Workout

    For time:
    1 wall walk
    10 single jump
    3 wall walks
    30 single jump
    6 wall walks
    60 single jump
    9 wall walks
    90 single jump
    15 wall walks
    150 single jump
    21 wall walks
    210 single jump

    Time cap: 15 min.

  • 4 rundii nopee Workout

    4 rounds for time:

    8 thruster 42.5/30kg
    6 toes to bar
    14 cal ergo

  • MAYFLY PRO TRACK Workout

    A,
    Banded Back Box Squat 1 Rep

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

    Find a 1RM for the day.

    Strong bands.

    B,
    Deficit Deadlift 5

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

    Off of a 10cm or so box.

    Work up to a heavy set of 5.

    C,
    3 rounds for quality of:
    Sled Drag, pick load, 30m
    Rest 1 min

    D,
    Complete as many rounds as possible in 12 mins of:
    60 Double Unders
    20 Wall Balls@12/9kg
    10 Toes-to-bars

    Goal: 5+ Rounds

    E,
    3 rounds for quality of:
    Recovery Row, 1 min
    15 GHD Plate Muscle Snatches, pick load
    10 Scap Pull-ups
    20 Plate External Rotations, pick load

  • Conditioning Workout

    Partner workout ( you go , I go)

    A)
    In 12 min.
    50 calories echo bike
    then
    3 rounds of
    25 wall ball@9/6kg
    25 toes to bar
    then
    max cal echo bike in remaining time

    -rest 2 min.-

    B)
    In 12 min.
    50 calories row
    then
    3 rounds of:
    25 USA swing@24/16 kg
    25 push up
    then
    max cal row in remaining time

    -rest 2 min.-

    In 12 min.
    50 calories ski
    then
    3 rounds of:
    25 box step ups@22.5/15 kg; 60/50 cm
    25 Jumping Pull up
    then
    max calories ski in remaining time )

    One person works at a time.
    Switch as needed.

    Goal : 50+ cals in each set in the remaining time!

  • Main site Sunday 210905 Workout

    Complete as many rounds as possible in 15 minutes

    • 25 toes-to-bars
    • 50 burpees
    • 75 wall-ball shots

    ♀ 14-lb. ball to 9 ft.
    ♂ 20-lb. ball to 10 ft.

  • Burpees, Cleans and lunges Workout

    30 MIN AMRAP

    Use a single handed weight of your choice for the workout, like Dumbbell, kettlebell

    Alternate Hands as you want during the lunges

  • 30.4.2022 Workout

    4 RFT

    400m Run
    200m Row
    100m Sled ( Empty )

    ( 20 - 30 )

  • Conditioning pyramid #Masu Workout

    3x4000/3300m

    20DU

    500/400m Ski
    500/400m Row
    500/400m Bike erg

    30DU

    900/750m Ski
    900/750m Row
    900/750m Bike erg

    40DU

    1200/1000m Ski
    1200/1000m Row
    1200/1000m Bike erg

    40DU

    900/750m Ski
    900/750m Row
    900/750m Bike erg

    30DU

    500/400m Ski
    500/400m Row
    500/400m Bike erg

    20DU

    Easy pace