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

  • Deadlift 5x5 Strength

    A: 8min emom
    Odd: 3x seated box jumps
    Even: 3x Band assisted squat jumps
    B:Deadlift 5x5
    C1: Strict chin ups 3x8
    C2: SL Standing hamstring curls 3x8
    D: 4rft
    250m Row
    20 unbroken rkb swing @24kg
    15 unbroken push ups

  • Fredag 19/2 2021 Workout

    Deadlift Build up to 3rm
    +
    For time
    1000m row
    75 Kb swings
    50 Wall balls

  • Total workouts of the year Workout

    Total workouts of the year 2019

    Total workouts: 349
    Total workout hours: 661
    Training days: 277
    Rest days: 84
    Sick days: 4

    Strength & conditioning
    Total metcons: 123
    Total aerobic work: 5025 min
    Squat: 69 230 kg

    Gymnastics
    MU - 1970
    BMU - 600
    BFLY - 4620
    BCTB - 855
    HSW - 2155 m

    Recovery
    8+ hours of sleep: 198 days
    Avg. time to bed: 22:35
    Avg. time asleep: 7 h 50 min

  • 2 Block Power Snatch Workout

    2 Block Power Snatch

  • 12/28/20 Workout

    Warm up(10)
    2rds
    12 walking cradle
    12 cross body crunch
    12 spiderman
    12 reverse lunge

    WRK(25)
    WRK 10:00-REST 5:00-WRK 10:00
    5 half burpees(from floor up)
    10 kettlebell swings
    20 squat jax
    10 kettlebell single arm rows per side
    5 v-ups

    Finisher
    50 russian twist
    1:00 butterfly stretch

  • Endurance WOD Workout

    In teams of 3 for 40 minutes:
    3000 m bike
    9 rope climbs
    360 m bear hug med ball carry 50/40 lb

    One works, while others rest in either wall sit position or hang from rings.

  • 2-position clean Workout

    From the floor and above the knee.

  • 25.3.2020 Master SM Workout

    Rive + työntö, aloituspaino (raskas ykkönen)

    Tempaus, aloituspaino (raskas ykkönen)

    Takakyykky, stopilla 3x3x70%

  • Extra Credit 11-01-2020 Workout

    • Global Foam Roll Lateral Quads x 60s each
    • Parasympathetic Breathing x 15-20 breaths - 3 seconds inhale + hold 1 second + 3 second exhale

  • CrossFit Workout

    Box Squat: 3RM. Rest 2:00
    - Wide Stance, Parallel box
    - Sets of 5,4,3,3,3....
    - Option: 5 x 3 at moderate weights

    WOD
    3-4 Rounds For Quality
    20 Double Kettlebell Front Rack Walking Lunges total
    20 Band Resisted Russian Swing
    20 Goblet Squats
    Rest 2:00.