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

  • Cindy Workout

    New PR after only 11 rounds during my first two weeks of CrossFit.

  • For time Workout

    For time:
    25 cal ski erg
    25 hang clean
    25 push jerk
    25 KB snatch
    50 GHD sit-up
    25 KB snatch
    25 push jerk
    25 hang clean
    25 cal ski erg

  • smolov squat Strength

    day 17, 6x2 @ 80%

  • Aerobic work + gymnastics + strength Workout

    AM: 90 min
    1.Aerobic work
    A. Bike 4 x 20 min
    -1 min rest between
    - PK1
    HR 117/133
    B. Mobility work for 10 min

    PM: 105 min
    Warm up for 15 min
    1.Gymnastics
    A. Butterfly pull up practice
    - 8 9 8 8 9 9 = 50 reps
    B. Butterfly CTB practice
    - 12 attempts
    C. HSW practice for 10 min

    2.Conditioning
    A. 8 x 60 s on /30 s off:
    A1. 5 m HS Walk + ME Burpees
    - 5 m + 6 burpee, 2.5 m + 4 burpee, 2.5 m + 8 burpee, 2.5 m + 1 burpee
    A2. 10 Toes to bar + ME KB Hang Snatches (käden vaihto kierroksittain)
    - 11, 11, 10, 11 KB hang snatch @ 12 kg

    3.Strength
    A. Strict HSPU Strength:
    4 x 5 w/ 1 s. stop, lower than last week

    B. Every minute on the minute for 15 minutes:
    5 s. All out sprint @ heavier than last week - 30 kg

  • Aerobic conditioning Workout

    10 min: Assault bike
    4min: ski or row
    8 min: Assault bike
    4 min: ski or row
    6min: Assault bike
    4min ski or row
    4min: Assault bike
    4min ski or row
    2min: Assault bike
    4 min ski or row

    Go easy aerobic pace.

  • Rep Your Box Prep Workout

    4 MINUTE AMRAP
    21-15-9:
    -Kettlebells
    -Burpees
    Rest 4:00
    4 MINUTE AMRAP
    15-12-9:
    -Wallballs
    -Burpees
    Rest 4:00
    4 MINUTE
    -Box jumps
    -Burpees

  • 100m swim Workout

    Swim 100m for time

  • 100 burpees Workout

    100 burpees for time

  • Open gym Workout

    open gym 8:30-9:30 am

  • Aerobic work Workout

    50 min
    1 min walk/1 min run
    6.7 km
    114/151
    7.29/5.01 min/km