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

  • 23.7.2023 Accessory Workout

    EMOM16:

    1. Muscle snatches x 10 reps
    2. Rest
    3. Sumo deadlift x 6 reps (heavy load)
    4. Rest

  • Wednesday Warm up Workout

    Warm Up
    Sledge pull or pushing 3x20m with empty sledge/light weight. Rest 1 min bwn. or 3x30-45 sec row with increased pace.
    then
    2 rounds total, 5 reps on each movement and do all 4 movements to other side before switching : R/L
    Suitcase Deadlift
    Step forward lunge
    DB power clean
    DB Push Press
    Men use 10 and 15kg and Women use 7.5 and 12.5kg on second round.
    then when both sides done go for 5 sharp box jumps to 50/60cm. rest 1 min bwn round.

  • 4/15/21 Workout

    Warm up(10)
    3rds
    20 jax
    10 knee grab
    5 pik n grass
    100m run

    WRK(20)
    WRK 4:00 REST 1:00 x5
    4 goblet squats (two seconds down+four second hold+two seconds up)
    8 alternating shoulder press(two secs up and dwn)
    12 breakdancers(two count)
    16 alternating sit ups
    20 dumbbell hop overs

    Finisher
    50 alt toe touch
    1:00 IT stretch

  • 15 min alkavalla minuutilla Workout

    15min alkavalla minuutilla

    1. 20-30 tuplanaruhyppy
    2. 5-10 varpaat tankoon
    3. 5-10 yleisliike

  • run - walk - jump Workout

    3 min DU practice
    then 4 rnds
    shoulder 7, 7 reps of each (lateral raise, bend over raise, front raise)
    5 1-leg KB RDL
    10 BD dead bug

    15 Min AMRAP

    200m Run
    10m HS Walk
    15 Box Jumps
    (24/20)

  • MAYFLY PRO TRACK Workout

    A,
    For time:
    40/35 Bike Calories
    Farmer Carry, 24/16kg, 200 m
    40 Kettlebell Box Step Overs, 60/50cm

    Goal:
    Sub 10 mins

    B,
    For quality:
    3x 10 Hip Thrusts
    3x Banded Lateral Walk, L 25 ft/R 25 ft

  • Muscle & Power, Hero Workout

    ”Elizabeth”
    21-15-9 reps for time
    Squat cleans 61/43 kg
    Ring dips

  • Total workouts of the week Workout

    Rest day, total workouts of the week 11 hours, x 5
    Week 1/3

    Strength & conditioning
    Metcon x 2
    Aerobic work x 1 - 45 min
    Upper body strength x 1
    Squat - 1165 kg

    Gymnastics
    MU - 60
    BMU -
    BFLY - 60
    BCTB - 65
    HSW -

    Recovery
    Sleep, 8+ hrs/week - 3
    Avg. time to bed - 23:05
    Avg. hours asleep - 7 h 45 min
    Avg. 2700 kcal/day

  • Viikko 1 Workout

    1/12 crossfit sykli
    Ma: Clean & Weightlifting Condition (optional Bike erg condition)
    Ti: Intervals
    Ke: Rest or Active Recovery
    To: Gymnastics + Accessory
    Pe: Back Squat + Accessory (optional gymnastics condition)
    La: Metcon
    Su: Rest

  • Saturday Warm up Workout

    Warm up
    Band Pull Aparts from different ankles, perform total
    30-40 reps, each rep hold for 1-2 sec.

    Then with miniband (dont use too strong one)
    15+15 banded side steps
    15+15 banded monster walk
    10 banded hip bridges
    10+10 banded single leg hip bridge
    10 banded dynamic squat strech

    2 rounds
    2:00 cardio
    10+10 single arm kb hang snatches @light weight
    10+10 single arm kb bottom up press
    10+10 lateral box step ups
    :40 Plank Hold

    Then start to build for thruster weight