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

  • Quarterfinals 2022 T2 Workout

    3 rounds
    30 ghd
    30 pistol
    10 rmu

  • Mobbaus Workout

    -lihashuoltoa

  • Kotitreeni La 17.4.2021 Workout

    WU
    200m walk
    10x air squat
    200m walk/run
    10x goblet squat
    200m run/walk
    10x KB/DB swing
    +
    pohjemobbailut

  • Conditioning Workout

    AMRAP 30 with a partner:
    Buy in: 400 Meter Partner Buddy Carry (split as needed)
    Then,
    With remaining time AMRAP:
    400 Meter Row
    30 Wallballs
    20 Toes to Bar
    10 Burpees over the rower

    One person works. Split as desired.
    Burpee Option: regular burpee.

  • Muscle & Power, Joker Workout

    For time:
    1-2-3-4-5-6-7-8-9-10 reps of
    Front squats
    Deadlifts (same weight)

  • Lämmittely Workout

    EMOM12
    1. Mittarimato
    2. Kehonpainokyykky (voi käyttää kevyttä painoa)
    3. Kahvakuulaheilautus
    4. Soutu

  • Front Squat ladder Strength

    Front squat ladder (pyramid).
    10 x 60% 1RM
    8 x 65%
    6 x 70%
    4 x 75%
    6 x 70%
    8 x 65%
    10 x 60%

  • Iso Tellu Workout

    For time:
    6 rounds
    20 Jumping lunge
    10 m inch worm
    20 Ground to overhead (plate 10 kg/ 5 kg)

    Time cap 20 minute

  • MAYFLY PRO TRACK Workout

    A,
    1 Snatch, 70% 1RM

    Every 1 min for 10 mins.

    B,
    A single Chest To Bar Hold hold for max time.
    Pin an abmat between your chest and the pull up bar at the top of the pull up for max time.

    C,
    As many reps as possible in 3 mins of:
    Tire Flip, pick load

    D,
    For distance:
    Farmer Carry, 2x36/28kg: 1x 5 mins

  • Crossfit Open 19.4 Workout

    WORKOUT 19.4
    For total time:

    3 rounds of:
    10 snatches
    12 bar-facing burpees

    Then, rest 3 minutes before continuing with:
    3 rounds of:

    10 bar muscle-ups
    12 bar-facing burpees

    Time cap: 12 minutes, including 3-minute rest
    period

    VARIATIONS:

    Rx’d: (Ages 16-54)
    Men snatch 95 lb.
    Women snatch 65 lb.

    Scaled: (Ages 16-54)
    Men snatch 65 lb., perform chin-over-bar pull-ups, may
    step over bar on the burpees
    Women snatch 45 lb., perform chin-over-bar pull-ups,
    may step over bar on the burpees