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

  • WOD 27/09/19 Workout

    6 rounds of

    12 Alternating Arm KB Snatch @24/16kg

    12 Box Jump

    12 Knee to Elbows

  • CrossFit Teens 14-16v Omatoimi kotona Workout

    -kotona

    5 x 10 + 10 1-jalan mave kahvakuula/käsipaino/reppu tms

    5 min AMRAP
    -7 x linkkari
    -7+7 1-jalan linkkari
    -30 sec terispito

    5 min AMRAP
    -5+5 1-käden punnerrus (käsi voi olla esim pöydällä)
    -3 x PEP

    30 min EMOM pihassa
    -3-5 x 5 m pistejuoksu joka alkava min. Kevyesti.

  • 6/17/20 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(20)
    run/walk for 20:00 mins or 2 miles

    Finisher
    50 tucks
    1:00 quad stretch

  • 20 burpees Workout

    20 burpees

  • MAYFLY PRO TRACK Workout

    A,
    Romanian Deadlift 1x5

    Use the heaviest weight you can for the set.

    Build up to a heavy set of 5 in 15 mins.

    B,
    For time:
    21-18-15-12-9-6-3 reps of:
    Toes-to-bar
    Kettlebell Swing, 70/53 lbs
    -- then --
    84 Bike Erg Calories

    Goal: sub 17 mins

    C,
    For distance:
    Run: 1x 24 mins

    Complete as:
    3 mins- easy
    3 mins- moderate
    3 mins- hard
    5 mins- easy
    5 mins- moderate
    5 mins- hard

  • Kunto Workout

    3 Kierrosta laatua vastaan:
    20 Gorilla soutu vuorokäsin
    20 Curtsy squat vuorojaloin
    20 Sit up

  • Run/Row/Bike conditioning Workout

    Run/Bike/Row/Ski
    45-75min. Easy aerobic pace.

  • EASYWOD 07102019 Workout

    Tempaustekniikka:

    5 x 3-o tempaus

  • Endurance WOD Workout

    Every 5 min x 8 sets:
    15 wall balls
    8 T2B
    250/200 m row

  • #SLACOM09052020 Workout

    W.UP
    MOBILITY SPALLA NICOLAS ERBINI (INSTAGRAM)

    ROUTINE MOBILITA' NICOLAS EREBINI (INSTAGRAM) 14 APRILE

    4-5 RND X Seated Straight Bar Cable Row 10-12 Medium Plus (ARY BENT ROW)

    4-5 RND SCROLLATE 10-12 CON BILANCIERE

    4X6-8 STRICT PULL-UP PRESA STRETTA

    Scoring:

    STRENGHT WL
    EMOM
    OGNI 90" PER 12' 8 SET
    4 Squat Clean @70%

    Scoring:

    WOD
    "RACCOON"
    7 RND FOR TIME

    10 MUSCLE SNATCH
    200MT ROW7RUN

    POI

    AMRAP 16'

    5+5 DB THRUSTER ONE ARM HEAVY
    10 DB BOX STEP OVER (STESSO CARICO)

    POI

    AMRAP 8'

    MAX REP PULL-UP CON VEST O ZAINO ZAVORRATO
    AD OGNI BREAK 10 BURPEES

    Scoring:

    conditioning
    For Time

    ROW/Run 300m
    21 Shoulder to OH 60/40Kg
    Rest 1'
    ROW/Run 300m
    18 Shoulder to OH 60/40Kg
    Rest 1'
    ROW/Run 300m
    15 Shoulder to OH 60/40Kg
    Rest 1'
    ROW/Run 300m
    12 Shoulder to OH 60/40Kg
    Rest 1'
    ROW/Run 300m
    9 Shoulder to OH 60/40Kg

    Scoring: