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

  • Woima LIVE 9.4.21 klo 10.00 Workout

    EMOM 16
    30 Jumping jacks
    5 Push-ups
    30 Jumping jacks
    5 Dips

    CORE TABATA
    3 rounds:
    • 30 sec Forearm Plank
    • 10 sec Rest
    • 30 sec Side Plank Forearm Right
    • 10 sec Rest
    • 30 sec Side Forearm Plank Left
    • 10 sec Rest

  • Extra Credit 29-01-2022 Workout

    KB Curls: 4 x 8-10. Rest 60s.
    +
    - Scorpion Stretch - 60s each
    - Lizard Pose - 60s each
    (Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

  • MAYFLY PRO TRACK Workout

    Part 1
    3 rounds for time of:
    Run, 200 m
    10 Double Kettlebell Front Squats, 70/53 lbs

    Goal: Sub 8 min

    Rest 3 mins before part 2...

    3 rounds for time of:
    Run, 200 m
    10 Lateral Burpee Over Kettlebells

    Goal: Sub 6 min

    5 rounds for quality of:
    5 L/5 R Jumping Split Lunges
    10 Slam Balls, pick load

    Explosive Power/Balance

    Superset movements and rest as needed between each set.

  • Lockdown Run for Kulma Workout

    RPE 7

    30-45min work
    60s. walk
    60s. jogg
    60s. run @80%

  • 19.4.2022 Basic Workout

    AMRAP 8

    2-4-6-8-10....

    Kettelebell Swing 24/16kg
    Push Ups
    Air Squat

  • Muscle & Power, YV1 Strength

    Bench press 5x1 rep, then max reps @ 60%

  • “Buy and Hold” Workout

    AMRAP 8:
    Buy-In: 800 Meter Run
    Time Remaining:
    30 Double Unders
    15 Thrusters (75/55)

    Rest 4 Minutes

    AMRAP 8:
    Buy-In: 800 Meter Run
    Time Remaining:
    30 Double Unders
    15 Overhead Squats (75/55)

    Kilos: (34/25)

  • CrossFit Teens omatoimi koti Workout

    1. Etsi leuanvetopaikka, mikä tahansa muu kuin oikea leuanveto tanko!

    Tee siinä 3 x max toistot leuanvetoja / 3 x 5 negatiivinen leuka / max aika roikunta

    1. Tee 3 x max reps tiukka HSPU seinää vasten TAI jalat penkillä

    2. EMOM 15

    *10-15 boxidippi
    *20 sec L-sit pito penkilloä
    *20 + 20 sec kylkilankku

    Loppuun

    5 min AMRAP DU

  • “Man on Fire” Workout

    For Time:
    5 Rounds of “Nate”
    100 Double Unders
    4 Rounds of “Nate”
    100 Double Unders
    3 Rounds of “Nate”
    100 Double Unders
    2 Rounds of “Nate”
    100 Double Unders
    1 Round of “Nate”

    1 Round of “Nate”:
    2 Ring Muscle-ups
    4 Kipping Handstand Push-ups
    8 Kettlebell Swings (70/53)

    Kilos: 32/24

  • COOL DOWN Workout

    Cool down:
    2-4 rounds, nose breathing only:
    5 Burpee
    5 Hollow Rock
    5 Kangaroo Squat