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

  • Happy Mother's day Workout

    12 min AMRAP:

  • 30.10.24 Workout

    AMRAP 30

    15cal bike
    15cal row
    15 t2b
    20cal bike
    20cal row
    15 t2b
    25cal bike
    25cal row
    15 t2b
    ….

    • pk alueel
    • kalorit kasvaa aina viidellä ja t2b pysyy samana

  • Wendler Bench Press Workout

    Week 1: 70kg x 5, 81.25kg x 5, 92.5kg x 8
    Week 2: 75kg x 3, 87.5kg x 3, 97.5kg x 7
    Week 3: 80kg x 5, 92.5kg x 5, 102.5kg x 5
    Week 4: 45kg x 5, 55kg x 5, 65kg x 10
    Week 5: 75kg x 5, 85kg x 5, 97.5kg x 7
    Week 6: 80kg x 3, 92.5kg x 3, 102.5kg x 7
    Week 7: 85kg x 5, 97.5kg x 3, 107.5kg x 5
    Week 8: 50kg x 5, 60kg x 5, 70kg x 5
    Week 9: 80kg x 5, 92.5kg x 5, 105kg x 5
    Week 10: 85kg x 3, 100kg x 3, 110kg x 4
    Week 11: 92.5kg x 5, 105kg x 3, 110kg x 1, 120kg x 1, 125kg x 1

  • 20.06.2013 Strength

    Every minute :

    • 3x 3 Shoulder Press (40kg)
    • 3x 3 Push Press (50kg)
    • 3x 3 Splits (40kg)

  • Five rounds of overhead goodness Workout

    5 rounds for time:
    * 1 snatch
    * 7 snatch push presses
    * 7 overhead squats

    Use 50% of 1RM snatch. The goal is to do the round unbroken.

  • Luscious Lactic Acid Workout

    Start with stretching then a half mile run.
    30:w /30:h /30:r
    5 rounds (stay at station for all 5 rounds before moving to next, 1 minute rest in between)

    Alternating Kettlebell Bent Over Rows/ Hold top of double row (18)
    Goblet squat/wall sit (26)
    Push press/Overhead lockout (45)
    Roll out/plank hold

  • Vesta CrossFit 05.31.2015 Workout

    2 sets of AMRAP 7'
    25 double unders
    15 squat jump
    10 push press @20/15
    rest 2' between each round

  • KesäWOD Lapset Workout

    Lämmittely
    Mobility

    -Suunnitellaan yhdessä päivän treeni suosikkiliikkeistä

  • Nicole Workout

    20min AMRAP
    400m run
    Max effort Pull- ups

    As many pull-ups as possible without letting go of the bar or having your feet touch the ground. When you drop off bar, run 400m and return to pull-ups.
    Score equals the combined number of pull-ups completed.

    So I'm not usually powerful at running, but its gotten so much easier in the few months I've been at CrossFit. I wanted to hit at least 50 pull-ups and I got 57! While its not an overly high number, thats fine by me considering about 2 months ago I was still on a band.

    I did 6 full rounds + 200 m when time was called.

  • Helen Workout

    3 rounds for time:
    400 m run
    21 kb swings, 1 pood
    12 pull ups