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

  • 3.6.2025 Bench Press & Pendlay Row Workout

    Alternate A1 / A2

    A1. Bench press – 3 x 3 @ 85-90% (1-2 RIR), rest 3:00 b/t sets

    A2. Pendlay row – 3 x 6-8 @ 2/1-2/1 RIR, rest 2:00 before B1

  • Assault bike intervals Workout

    2min ON / OFF
    1. 55rpm
    2. 60rpm
    3. 65rpm
    4. 70rpm
    5. 75rpm

    OFF = easy pace
    Post total calories

  • 27.1.2023 Deload Cycle ( Back Squat ) Strength

    On the 2:30 x 6 sets:

    Set 1 : 5 Reps @ 65%
    Set 2 : 3 Reps @ 68%
    Set 3 : 1 Rep @ 70%
    Set 4 : 5 Reps @ 68%
    Set 5 : 3 Reps @ 70%
    Set 6 : 1 Rep @ 73%

  • Takomo Next Level Workout

    A.) Every 3 minutes
    Back Squat
    4-4-4-3-3

    B.) EMOM 12
    Min 1: 10 m DB/KB front rack WL 2x 25kg / 2 x 17,5kg
    Min 2: 15/12 C2B pull-ups
    Min 3: 20/16 cal Row

    C.) 4 rds

    Bike 15/12
    Box jump overs 15
    American KB swings 20

    TC: 12 min

    -try maintain round time as close as possible. Pacing workout with moderate pace.

    D.) Recovery circuit 3 rds
    2 min Easy bike (damber 0)
    1 min dead hang
    30 sec banded lat stretch/side

  • WOD 18/04/19 Workout

    Team of 3 ( i go you go)

    12’ AMRAP
    10 BBJO
    10 T2B
    10 Pull Ups
    rest 1’

    5’ to find 1 RM of Complex (athlete A,athlete B, athlete C)
    1 Cluster + 2 Alt Step Lunges
    rest 1’

    12’ AMRAP
    20 Wall Ball
    20 pistol squat
    20 Push Ups
    rest 1'

    Time Cap 6’
    1200mt Run (i go you go)

  • WOD 08/08/20 Workout

    3 ROUND FOR TIME OF:
    800/600 MT RUN WITH BALL 9/6 KG
    12 PUSH JERK 60/40 40/25

  • 21.4.2020 Kevyt viikkoa Workout

    Peruskunto liikuntaa 60 minuuttia.

  • Total workouts of the week Workout

    Rest day, total workouts of the week 12 hours, x 6
    Week 2/3

    Strength & conditioning
    Metcon x 3
    Aer x 1 - 25 min
    BB x 2
    Squat - 2110 kg

    Gymnastics
    MU - 55
    BMU - 30
    BFLY - 125
    BCTB - 50
    HSW -

    Recovery
    Sleep 2/7
    Avg. 23:05
    Avg. 7 h 35 min
    EA. 40 kcal/FFM

  • "HOME WORKOUT" Workout

    A.
    2 rds:
    200m Run
    6 Spider lunge + twist
    6 Up & down dog

    Rest 2min...

    2 rds:
    5-8 Deadlift
    5-8 Muscle snatch
    5-8 Press
    5-8 OHS/Front squat

    Mobility... (5min.)
    - Couch stretch
    - Pigeon stretch
    - Shoulders
    - Ankles/Calves

    B.
    3-5x
    Right+Left hand:
    5 Power snatch
    5 OHS / Front squat
    5 Hang Power snatch
    5 OHS / Front squat

    • Ohjeistus:
    • Suorita kaikki 20 toistoa yhteen putkeen ilman taukoja.
    • Skaalaa tarvittaessa toistoja alas.
    • Valitse kyykkyyn joko Overhead tai Front.
    • Voit tehdä kahdella tai yhdellä painolla.

    C.
    Bulgarian split squat:
    1+1x28

    • Ohjeitus:
    • Suorita yksi sarja molemmille jaloille. 28 toistoa yhteen putkeen/jalka.
    • Käytä tarvittaessa painoa.

    D.
    For time:
    Run 400m
    50 Squat jumps
    Run 400m

    (Time cap: 6min.)

    • Ohjeistus:
    • "Go hard, or (go/stay) Home"

  • Support Your Local Box WOD 3 Workout

    For time:
    50 dumbbell deadlifts
    50 AbMat sit-ups
    50 box step-ups
    50 single-arm dumbbell thrusters

    22,5/15 Kg a dumbell

    Minden volt már a home challenge sorozatunkban is, úgyhogy találtok jó kis bemelegítős és skálázási alternatíva tippeket a korábbi post-ok alatt. És persze a hivatalos videót is nézzétek meg a linken!

    Hajrá;)

    https://games.crossfit.com/workouts/open/2021/3