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

  • CrossFit Endurance - Helen meets Annie - Coach Amelia Workout

    400m run
    21 Kettlebell Swings @ 1pood
    50 ABMAT
    12 pull-ups
    50 Double Unders
    400m run
    21 KBS @ 1pood
    40 ABMAT
    12 pull-ups
    40 DUs
    400m run
    21 KBS @ 1pood
    30 ABMAT
    12 pull-ups
    30 DUs
    400m run
    21 KBS @ 1pood
    20 ABMAT
    12 pull-ups
    20 DUs
    400m run
    21 KBS @ 1pood
    10 ABMAT
    12 pull-ups

    10 DUs

    Wow! that's all I have to say...

  • AMRAP 9min Workout

    9 Kettlebell Swings (24/16)
    9 Burpees
    9 Kettlebell Swings (24/16)
    9 Box Jumps

  • FUNCTIONAL 5.2.2022 Workout

    3 rounds:

    5-10 pull up
    5- 10 push up
    20s, hollow hold

  • Thrusters Workout

    Thrusters

  • Muscle & Power, CORE Workout

    EMOM for 4 rounds:
    1) Alternating crunches (vuoronperään suoraan ja ristiin)
    2) Alternating Reverse crunches (vuoronperään molemmat jalat ja yksi jalka nousee)
    3) Hollow rocks
    4) Rest

  • Semester Workout

    10 min emom:
    3 burpees
    Amrap DB trusters @ 35lbs
    5mib rest
    10 min amrap:
    10 alternating DB snatches @ 50lbs
    5 burpees

  • 180217 Workout

    Power cleans + otb burpees
    5min work, 3min break, 5min work
    2+2
    4+4
    6+6
    8+8
    ...

  • Dip squat 5x2 Strength

    Dip squat 5x2

  • BASEMENT ADVANCED CLASS Workout

    Gymnastics
    6 rounds NOT for time
    1min Row
    6 Muscle Up´s

    Stamina Conditioning
    4RFT:
    21 OHS (40/30kg)
    12 Bar-Facing Burpees

  • ”Joker” Workout

    1 Toes to Bar, 10 Deadlifts
    2 Toes to Bar, 9 Deadlifts
    3 Toes to Bar, 8 Deadlifts
    4 Toes to Bar, 7 Deadlifts
    5 Toes to Bar, 6 Deadlifts
    6 Toes to Bar, 5 Deadlifts
    7 Toes to Bar, 4 Deadlifts
    8 Toes to Bar, 3 Deadlifts
    9 Toes to Bar, 2 Deadlifts
    10 Toes to Bar, 1 Deadlift

    Deadlift - 225/155

    An inverse ladder repetition scheme, where we'll climb in reps on the toes to bar as we descend in reps on the deadlift. Stimulus wise, we are looking for a deadlift load that we could cycle for 21+ repetitions without question. A loading that is on the moderate side, one we could do unbroken all the way through if we truly went for it.

    Although difficult to see at first glance, our lats will take the brunt of the fatigue here. As we engage for the deadlift, we fire the lats to keep the bar close. On the kip swing, we absolutely use our lats here as well. What results is a fatigue inside of the kip swing of the toes to bar, resulting in a less powerful pull/push kip. It won't be the deadlifts that slow us to a halt if we reach it... it will instead be the toes to bar in the larger sets as we climb that ladder.

    Pacing these repetitions and breaking as you see fit is naturally a large aim of ours, but, as is technique. Those who can hold sound technique especially in the earlier sets will preserve their capacity for when they need it the most - in these final, larger, sets of toes to bar.