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

  • Bench press leveä+kapea Strength

    Every 2 min for 12 min, 6 sets.
    Todella leveä ote ja todella kapea ote.
    Aloita leveästä otteesta.
    5+5 @72%
    4+4 @77%
    3+3 @82%
    5+5 @75%
    4+4 @80%
    3+3 @85%

  • Main site Wednesday 241218 Workout

    Complete as many rounds and reps as possible in 12 minutes of

    (Set the rings to 6 inches above reach)

  • Tisdag 6/7 2021 Workout

    Back squat 3x7@heavy weight
    +
    4rft:
    250/200m row
    20x Alternating FC reverse Lunges
    10x Dips

  • 10.11.2022 Workout

    EILINEN tai

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

  • MAYFLY PRO TRACK Workout

    A,
    Complete as many rounds as possible in 15 mins of:
    3x 3 Burpee Pull-ups + 9 Air Squats
    18/15 Bike Calories

    Goal: 6+ rounds

    B,
    5 rounds for quality of:
    Sled Push, pick load, 15m
    10 Hip Thrusts, pick load
    Rest 1:30

    Loading on sled and bar for hip thrusts should be challenging for unbroken.

  • Tisdag 8/6 2021 Strength

    Back squat 4x5 @5-10kg heavier then last week

  • Monday Cool down Workout

    2-3 min light cardio
    1-2min glutes smash with roller (each side)
    1+1 min quad "sides" smash with roller
    1+1 min piriformis strech
    1+1 min quad strech

  • CROSSFIT OPEN 19.2 Workout

    Beginning on an 8-minute clock, complete as
    many reps as possible of:

    • 25 toes-to-bars
    • 50 double-unders
    • 15 squat cleans @ (G14-15) 25/ (W) 40/ (M) 60kg
    • 25 toes-to-bars
    • 50 double-unders
    • 13 squat cleans @ (G14-15) 35/ (W) 52,5/ (M) 85kg

    If completed before 8 minutes, add 4 minutes
    to the clock and proceed to:

    • 25 toes-to-bars
    • 50 double-unders
    • 11 squat cleans @ (G14-15) 42,5/ (W) 65/ (M) 102,5kg

    If completed before 12 minutes, add 4
    minutes to the clock and proceed to:

    • 25 toes-to-bars
    • 50 double-unders
    • 9 squat cleans @ (G14-15) 47,5/ (W) 80/ (M) 125kg

    If completed before 16 minutes, add 4
    minutes to the clock and proceed to:

    25 toes-to-bars
    50 double-unders
    7 squat cleans @ (G14-15) 52,5/ (W) 95/ (M) 142,5kg

    Stop at 20 minutes

    SCALED
    Beginning on an 8-minute clock, complete as
    many reps as possible of:

    • 25 hanging knee-raises*
    • 50 single-unders
    • 15 squat cleans @ (G14-15) 20/ (W) 25/ (M) 42,5kg
    • 25 hanging knee-raises*
    • 50 single-unders
    • 13 squat cleans @ (G14-15) 30/ (W) 35/ (M) 52,5kg

    If completed before 8 minutes, add 4 minutes
    to the clock and proceed to:

    • 25 hanging knee-raises*
    • 50 single-unders
    • 11 squat cleans @ (G14-15) 35/ (W) 42,5/ (M) 60kg

    If completed before 12 minutes, add 4
    minutes to the clock and proceed to:

    • 25 hanging knee-raises*
    • 50 single-unders
    • 9 squat cleans @ (G14-15) 40/ (W) 52,5/ (M) 70kg

    If completed before 16 minutes, add 4
    minutes to the clock and proceed to:

    • 25 hanging knee-raises*
    • 50 single-unders
    • 7 squat cleans @ (G14-15) 42,5/ (W) 60/ (M) 85kg

    Stop at 20 minutes

  • 24.4.2021 Deload Workout

    Lepo / Hieronta

    ...then we go!

  • "Aftershock" Workout

    5 Rounds For Time:
    1,000 Meter Bike
    12 Deadlifts 84 / 61 kg
    21 GHD Sit-Ups*

    After Each Round:
    100 Meter Farmers Carry 23 / 16 kg's

    *Women to 6-inch riser