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

  • 6x2min löpning Workout

    A: 9min emom
    1-3 jumprope
    4-6 hopsasteg
    7-9 Du practice
    B: 5x3 broad jumps
    C: 6x2min löpning vila 1:1
    D1: Elevated SL calf raises 3x12
    D2: Rkb swing 3x30

  • 02/08 Workout

    5 rounds of:

    5 front squats
    10 push-ups
    20 Double unders

  • Muscle & Power, YV2 Strength

    Banded Pullup 15-12-9 reps

  • Skill & JG Workout

    90 min

    1.Skill
    A. BMU practice for 45 min
    - Progressions
    - BMU 7 x 1 reps + a lot of fails :(

    B. HSW practice for 15 min

    2.Jacked gymnastics 20.2.2018
    B. 2 rounds:
    - 2 x 20s front support walks, 10s rest
    - 3 x 20s handstand shoulder shrugs, 10s rest
    - 2 x 20s wall facing handstand hold, 10s rest
    - 3 x 20s max distance box assisted pike handstand walk (alternate directions each set), 10s rest
    - 90s rest

  • 21/03/19 Workout

    15’ AMRAP
    5 Squat Snatches 50/40
    10 Chest-to-Bar Pull-ups
    400 Meter Run

  • Pause Jerk 6x1 Strength

    Pause Jerk 6x1

  • AMRAP 12' : # 5 Snatch # 5 OHS # 15 Box Jump Over Workout

  • 18.1 Crossfit Games Workout

    Workout 18.1

    Complete as many rounds as possible in 20 minutes of:

    8 toes-to-bars

    10 dumbbell hang clean and JERK ( ensin 5 toisella kädellä, sitten 5 toisella)

    14-cal. Row naisilla 12 caloria

    Miehet 50-lb. DB 22.5kg naiset 35-lb eli 15 kg

    Mahdolliset skaalaukset ja tietoa Crossfit Games sivustolla!!

  • Metcon 1 - 27/02/18 Workout

    For time (6min cap)
    21-15-9
    Burpees
    BF Sit ups

  • Open 19.2 Workout

    Beginning on a 4-minute clock, complete as many reps as possible of:
    25 toes-to-bars
    50 double-unders
    15 squat cleans, 135 / 85 lb. (61/38 kg)
    If completed before 4 minutes, add 4 minutes to the clock and proceed to:
    25 toes-to-bars
    50 double-unders
    13 squat cleans, 185 / 115 lb. (83/52 kg)
    If completed before 8 minutes, add 4 minutes to the clock and proceed to:
    25 toes-to-bars
    50 double-unders
    11 squat cleans, 225 / 145 lb. (102/65 kg)
    If completed before 12 minutes, add 4 minutes to the clock and proceed to:
    25 toes-to-bars
    50 double-unders
    9 squat cleans, 275 / 175 lb. (124 / 79kg)
    If completed before 16 minutes, add 4 minutes to the clock and proceed to:
    25 toes-to-bars
    50 double-unders
    7 squat cleans, 315 / 205 lb. (142 / 93 kg)
    Stop at 20 minutes.
    Scaled (Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)
    Beginning on a 4-minute clock, complete as many reps as possible of:
    25 hanging knee raises
    50 single-unders
    15 squat cleans, 95 / 55 lb. (43/25 kg)
    If completed before 4 minutes, add 4 minutes to the clock and proceed to:
    25 hanging knee raises
    50 single-unders
    13 squat cleans, 115 / 75 lb. (52/34 kg)
    If completed before 8 minutes, add 4 minutes to the clock and proceed to:
    25 hanging knee raises
    50 single-unders
    11 squat cleans, 135 / 95 lb. (61/43 kg)
    If completed before 12 minutes, add 4 minutes to the clock and proceed to:
    25 hanging knee raises
    50 single-unders
    9 squat cleans, 155 / 115 lb. (70/52 kg)
    If completed before 16 minutes, add 4 minutes to the clock and proceed to:
    25 hanging knee raises
    50 single-unders
    7 squat cleans, 185 / 135 lb. (83/61 kg)
    Stop at 20 minutes.
    Masters (Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)
    Beginning on a 4-minute clock, complete as many reps as possible of:
    25 toes-to-bars
    50 double-unders
    15 squat cleans, 115 / 65 lb. (52/25 kg)
    If completed before 4 minutes, add 4 minutes to the clock and proceed to:
    25 toes-to-bars
    50 double-unders
    13 squat cleans, 135 / 85 lb. (61/38 kg)
    If completed before 8 minutes, add 4 minutes to the clock and proceed to:
    25 toes-to-bars
    50 double-unders
    11 squat cleans, 155 / 105 lb. (70/47 kg)
    If completed before 12 minutes, add 4 minutes to the clock and proceed to:
    25 toes-to-bars
    50 double-unders
    9 squat cleans, 185 / 125 lb. (83/56 kg)
    If completed before 16 minutes, add 4 minutes to the clock and proceed to:
    25 toes-to-bars
    50 double-unders
    7 squat cleans, 205 / 145 lb. (93/65 kg)
    Stop at 20 minutes.
    Scaled Masters (Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)
    Beginning on a 4-minute clock, complete as many reps as possible of:
    25 sit-ups
    50 single-unders
    15 squat cleans, 65 / 45 lb.
    If completed before 4 minutes, add 4 minutes to the clock and proceed to:
    25 sit-ups
    50 single-unders
    13 squat cleans, 85 / 65 lb. (38/29kg)
    If completed before 8 minutes, add 4 minutes to the clock and proceed to:
    25 sit-ups
    50 single-unders
    11 squat cleans, 105 / 75 lb. (47/34 kg)
    If completed before 12 minutes, add 4 minutes to the clock and proceed to:
    25 sit-ups
    50 single-unders
    9 squat cleans, 125 / 85 lb.(56/38 kg)
    If completed before 16 minutes, add 4 minutes to the clock and proceed to:
    25 sit-ups
    50 single-unders
    7 squat cleans, 145 / 105 lb. (65/47 kg)
    Stop at 20 minutes.