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

  • PartnerWOD, "I Go, You Go": Workout

    36min AMRAP:
    50 kcal Row/Assault,
    40 Wallball,
    30 Box over Jump,
    20 Pull-Up

  • Long Snatch EMOM Workout

    20 Min EMOM
    Starting around 60% and building up

  • CFPORVOO Front squats week 5 Strength

    Front squats 5x8x65%

  • Barbell Cycling Strength

    15-10-5:
    Unbroken Power Cleans

  • RestDay! Workout

    7:30 Basic Endurance CrossFit
    8:30 Front Squat 1 RM
    9:30 Open Workout 17.1

    12:00 Accessory

    15:00 Open Workout 17.1
    16:00 Front Squat 1 RM
    17:00 Basic Endurance CrossFit
    18:00 Front Squat 1 RM
    19:00 Open Workout 17.1

  • WMA Extra Workout

    5 x 6
    Tempo Push-up /w rings
    (3sec alas)

    4x 15-30sec
    Dip hold /w rings tai @box
    Vuorotellen: pito alhaalla,
    toinen pito yläasennossa

  • 19.2.2021 Deload Cycle Workout

    For time :

    60 Hand release Burpees to target (15cm)

    Omatoimi:

    Burpeen ala-asennossa kädet irtoavat lattiasta. Yläasennossa sormet osuvat "targettiin" joka on n.15cm sormenpäiden yläpuolella.

  • RestDay! Workout

    6:30 7.2. Snatch + Pääkeisari
    7:30 Basic Endurance CrossFit
    8:30 7.2. Snatch + Pääkeisari
    12:00 7.2. Snatch + Pääkeisari
    15:00 Basic Endurance CrossFit
    16:00 Mobility
    17:00 7.2. Snatch + Pääkeisari
    18:00 Mobility
    19:00 7.2. Snatch + Pääkeisari

  • Warm Up Workout

    3min General warm up
    Then:
    12min ajan
    200m Erg
    8/8 bottom up Kb press
    10/10 Windmill Kb/Db
    10m Lizzard
    10-20s Hollow Hold

  • Fight Gone Bad Workout

    1min Wall Ball 9/6kg
    1min Sumo Deadlift High Pull 35/25kg
    1min Box Jump 50cm
    1min Push Press 35/25kg
    1min Row (calories)
    1min Break

    3 Rounds, For Reps

    In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep.