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

  • 4-20-12 Workout

    Backsquat
    5-5-3-3-1-1-1

    5x75
    5x95
    3x115
    3x135
    1x145
    1x165
    1x185
    1x210

  • Lördag 22/9 2018 Workout

    A: Partner Nancy
    10 rounds
    400m run
    15 OHS 42/30kg
    Alternate rounds

  • Ninjat 14-16v Voima Strength

    3 x 10 pystypunnerrus, AHAP

  • Strength Strength

    • 3-3-3-3-3-3 of:
    BB Push Press
    90-95% of 3 @ 8 RPE 3-3-3-3 reps
    80-85% of 3 @ 8 RPE 3-3-3-3 reps (X221 tempo)
    Use load of last week 3 @ 8 RPE

  • Rest Later Workout

    4 Rounds:
    3' ON + 2' OFF:
    Buy In
    10 Lateral Burpees
    then
    AMRAP (Ladder)
    2,2 4,4 6,6 8,8...
    Thrusters (40\30kg)
    Bar Muscle Up

  • Ring work Strength

    3x5 Weighted Ring Dip
    3x5 Ring Dip Negatives
    3x Max Ring Hold
    3x Max Box Hold

  • Chin up 3x1 Strength

    Chin up 1x85% + 2x1x95%

  • 3-30-2012 Workout

    Heavy Deadlifts

    5x205
    5x225
    3x255
    3x275
    3x285
    1x300
    1x305

  • Crossfit Total Workout

    3 attempts at each lift to find your 1 RM.
    max of 3 failed attempts throughout and a 30 min time limit.

    TOTAL: 685 lbs

    PR'd my deadlift by 20 lbs!!!

  • Wod Workout

    20min amrap

    10 x mave
    10 x punnerrus
    12 x pystysoutu
    10x vatsa+ wb