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

  • Sneaky Short Summer Sprint Workout

    For Time
    In 10kg Weight Vest
    10,9,8,7,6,5,4,3,2,1
    Burpee
    Sit Up
    40m hill sprint

  • Row 1km Workout

    There is no description for this WOD as it is stat.

    Result: 00:03:36

  • Ninjat 14-16v Voima Strength

    Lisäpainoleuanveto - leveä myötäote
    5 x 3

  • Good Morning Workout

    2 Rounds
    75 DU scaled 225 skips
    50 Walking Lunge
    25 Burpee

    WOD Courtesy of CrossFit Plus webpage

  • 50 GHD for Time Workout

    Like it says on the cover

    50 GHD Sit Ups for time

  • Arm Wrecka III Workout

    AMRAP 15

    200m Farmers Carry @64/48
    10 Snatch Grip Deadlift @40/30
    10 Hang Snatch @40/30

    2 Rounds +Carry +10 +7

  • Bit of Fun Workout

    Strict Pull Ups:
    - 10, 9, 8

    Butterfly Pull Up to Deadlift:
    - 10 Butterfly Pull Ups
    - 10 x 60kg Deadlift
    - 10 Butterfly Pull Ups
    - 10 x 80kg Deadlift
    - 10 Butterfly Pull Ups
    - 10 x 100kg Deadlift
    - 10 Butterfly Pull Ups
    - 10 x 80kg Deadlift
    - 10 Butterfly Pull Ups
    - 10 x 60kg Deadlift

    Deadlift Hold, 3 Rounds:
    - 60kg for max hold time

    2km Ride

  • 01.05.12 WOD Workout

    Shoulder Press 5-5-5-5-5 Start at 50% of your 1rm and continue to increase weight each set.
    45-55-65(x4)-45-45 We did this after the WOD so my arms were spent.

    Then for time;

    Run 1000m

    100 push ups

    10 snatch (power or squat) 135/95

  • Assessment Workout

    How far have you progressed in 24/25 days? Check your workout log from February 20th to see how many rounds/reps you got and go beat your previous score!

    Heavy single KB Clean & Press
    5 x 3 w/s

    15 minute AMRAP
    10 x kb clean&press (5w/5s) -53/35
    7 x Pullups
    15 x squats

  • Juggernaut BenchPress 5s wave realization Strength

    1x5 @50%
    1x3 @60%
    1x2 @70%
    1x1 @75%
    1x1 @80%
    1xAMAP @85%

    LASKE UUSI HARJOITUSMAKSIMI = (Suoritetut toistot - aallon standardi) x 1,25kg + tällä viikolla käytetty harjoitusmaksimi.
    Huomatkaa: erotus Suoritetut toistot - standardi on maksimissaan 5 toistoa!