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

  • 5/25/20 Workout

    Warm up (10)
    200m run
    10 squats
    10 jax
    10 push ups
    10 heels to rear
    10 knuckle draggers
    10 mountain climbers
    10 over under
    10 pik n grass
    10 arm circles
    :30 sec pigeon per

    GRT(30)
    Choose a hero workout and grind it out.

    Finisher
    50 kneeling crunch
    1:00 pigeon

  • Helkroppsstyrka Strength

    A1: OHS 3set
    A2: Lat pull downs 3set
    B1: Staggerd stance DL 2set
    B2: KB push ups 2set

  • Back squat 7 rm Strength

    Back squat 7-rep max

  • Uteträning Workout

    A: 3x3 squat to box jump 50cm
    3x3 rebounding box jumps 50cm
    3x3 box jumps 70cm
    B1: Dips 3xMax
    B2: Box pistols 3x5/ben
    C1: neutral grip pullups 3xMax
    C2: back extensions 3x20

  • CrossFit Verstas Hill Training @Hyvinkään Sveitsin Hiihtokeskus Workout

    WarmUp 20 min:
    - 10 min Coordination with ladders and cones (3 different courses)
    - 10 min WA spurts and dynamic movements (mobility)

    Training 55 min:
    - 4x 15-20 Two leg jump downwards to catch 2 sec hold (Tasahyppy) – Walking up to Start

    • 4x 40 metres upwards: 10x Two leg jumps dynamic (Tasahyppy) and Walking lunges to 40m

    • 4x 20 Jumps downwards to catch 2 sec hold (Vuoroloikka) – Walking up to Start

    • 4x 16 Jumps upwards dynamic – Walking down to Start

    • 5x Max spurts 50m Upwards

    Rest times: 1,5 – 2 minutes between sets, 3 minutes between movements

    Cool down 10 min:
    - 5min easy jogging
    - 5 min dynamic movements (mobility)

  • Metcon Workout

    For Time:
    MB Wall Ball (9/6Kg) 10 reps
    Double Unders 20 reps
    MB Wall Ball 20 reps
    Double Unders 40 reps
    MB Wall Ball 30 reps
    Double Unders 60 reps
    MB Wall Ball 20 reps
    Double Unders 40 reps
    MB Wall Ball 10 reps
    Double Unders 20 reps

  • Partner workout Workout

    60-40-20 (toistomäärät puoliksi)

    Thruster 50kg
    DB snatch (22,5kg - 25kg - 30kg)

    Joka rundin jälkeen 50kg dball nosto tangon yli 15x

  • Nanorosso 16.02.22 Workout

    Amrap 3'
    2 ring mu
    25 Ft dual dumbell front rack walking lunge
    Rest 1'
    Amrap 3'
    2 ring mu
    25 Ft Single dumbell oh walking lunge
    X 2 sets
    Dumbell 24kg

  • Deadlift 5-5-3-3-1-1 Strength

    Deadlift 5-5-3-3-1-1 AHAP

  • Pull Workout

    A: Ring pull ups pronated 3set
    B: Ring chin ups Supinated 3set
    C: Rkb swing 10x15
    D: DB koncentrations curl 1xMax
    E: Db biceps curls 1xMax