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

  • 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)

  • 20.9.2018 Workout

    5RFT

    14 front squat 70/60/50/45/40
    60 DU

  • Fight Gone Bad Workout

    1 minute of

    wall ball
    SDHP
    box jump
    push press
    row.

    Round 1 = 144
    round 2 = 117
    round 3 = 106
    total = 367 (3 rep PR)

  • Heavy Pullups+ Overhead squat+ double KB swings Workout

    5x3 strict weighted pullups (53#)

    3x10 OHS (135#)

    double KB swings (45# in each hand)

    Swings were tough and awkward at first, but felt good once i got used to the motion. They are really good for strengthening my core.

  • 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

  • 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

  • Kisaryhmä Ma 29.10.2018 Kyykky + Penkki Strength

    Kyykky 2x95%
    Penkki 4x4x70%
    Kyykky 2x95%
    Voimapyörä 5x5-15

  • B4. Behind neck split jerk Workout

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

  • ”Roses Are red” Strength

    6 rounds 5 min send of
    5 DL 90% heavy
    10 t2b
    10 penchpress 50% easy
    5 hang clean 70%
    20 du
    15 wallball abs