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

  • Conditioning Workout

    For time with partner
    3 rounds of
    30 Double KB deadlift @24/16kg (YGIG)
    30 Double KB Push up (YGIG)
    30"Partner assisted HS hold each person
    Timecap: 12 mins

    REST 3 mins

    For time with partner
    3 rounds of
    30 syncro USA swing@24/16kg
    30 box jump over @60/50cm (YGIG)
    30" L-hang each person
    Timecap: 12 mins

    REST 3 mins

    Partner Tabata for AMRAP
    4 rounds ( total 8 mins)
    20" amrap for Partner1 then 20" amrap for Partner2
    Double under
    KB Snatch @24/16kg
    Goblet squat @24/16kg

    Score: total reps of DU/KB Snatch/Goblet squat, log your score on whiteboard

  • 8.5.2023 BasicWod Workout

    AMRAP 5

    5 Push-ups
    10 Wallball
    14 Reverse Lunge w/medball

  • Crossfit Workout

    A: Jump rope 8x30on/30off
    B: Broad jumps 8x3
    C: 4rounds
    In 6min:
    380m run
    30 air squats
    30 rkb swing
    Rest reminder of 6min before next round

  • 17.04.2025 Workout

    Deadlift

    A) Build Up To Days Heavy 4RM

    B) 2-3 x 4-6 Reps @85-90% From heavy 4
    *Rest 3min between sets

    Upper Body Strength

    A) Build up to days heavy 3RM Strict Press
    +
    1 Set of 4-6 Reps @90% From 3RM
    +
    1 Set of As many reps as possible @85% from 3RM

    *Between every set of Strict Press:

    -8-12 Reps Each arm

    Engine

    1- 2 Sets of Intervals

    A1 For Time:

    • 20 Cal Echo
    • 20 WB

    • 20m DB Walking Lunge (2x50lbs)

    • 2min Recovery Bike-
      Into,

    A2 for Time:

    • 20 Cal Ski Erg
    • 15 Pull Up
    • 15 Burpee To Target

    -3min Recovery Bike-
    *Repeat second time if energy

  • Optional accessory Workout

    Optional Accessory

    GYMNASTIC STRENGTH

    2-4 rounds, rest as needed

    1) 20-30sec Ring Support
    2) 10-30sec GHD Supine Hold
    3) 5-15 Bar Hanging Hip Touches

    RPE 3 to 4

  • Double unders and Devils Press Workout

    15 min amrap

    • 50 Double unders
    • 10 Devils Press 2x17.5kg DB

  • Main site Friday 230310 Strength

    Clean 3-3-3-3-3 reps

  • Endurance WOD Workout

    Every 7 minutes for 35 minutes (5 sets):
    27/22 cal row, ski or bike
    21 sit ups
    15 ring rows
    9 dual DB thrusters

  • 19.1.2023 Workout

    EILINEN tai

    Juoksu-kävelyharjoitus:
    - juostaan 1 min + kävellään 2 min
    - toistetaan 10 x
    - kokonaiskesto 30 min

    tai

    kevyt tekniikkatreeni

    Vapaa valinnaiset lämmöt

    --

    MUSCLE SNATCH
    5x3@kevyt pal 2min

    --

    MUSCLE SQUAT SNATCH
    5x2@kevyt pal 2min

    --

    BOX JUMP Straight Leg
    5x6 pal 2min

  • 6 rounds Core workout Workout

    6 rounds:
    • 20 sec Good morning
    • 10 sec Rest
    • 20 sec Handstand Hold
    • 10 sec Rest