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

  • Erikois WOD Workout

    Kskdlkdkdl

  • ALK: maha Workout

    Tee jos on aika: sit ups, bar roll out etc

  • Warmup Workout

    3 Sets
    5 Kettlebell Bottom Up Press
    5 Kettlebell Bottom Up Rack Reverse Lunge
    20m Kettlebell Bottom Up Rack carry
    rest as needed

  • CrossFit Total Workout

    3 attempts each:
    * Back squat, 1 rep
    * Shoulder Press, 1 rep
    * Deadlift, 1 rep

  • chest´n front :Froning Workout

    10 rounds performed in ascending reps (1, 2, 3, 4, 5, 6, 7, 8, 9, 10) of:
    bench press 80kg.
    front squat 105kg.

  • GYMNASTICS EMOM (ADVANCED) Workout

    EMOM 16

    1) ''X'' Reps of Movement 1
    2) 45s Erg
    3) ''X'' Reps of Movement 2
    4) 10 Burpee Box Jump Over

    Movement 1 Options (pushing):
    - HSPU (Kipping or Strict)
    - Pike Push Up
    - Box Hspu
    - Handstand Walk/Hold

    Movement 2 Options (Core):
    -V-Up/Tuck Up
    -Toes To Bar/Knee Raise
    -Abmat Situp

  • Smudge Workout

    3 Rounds for time

    5 Muscle Ups
    10 Squat Cleans, 135/95
    20 Ab Mat Sit Ups

  • Event 1: 3 rounds for time Workout

    for time
    3 rounds for time
    15/12 cal row
    10 chest to bar (pull ups + 45y)
    15/12 cal row
    10 toes to bar

    Time cap: 8 min

  • Superkids 7-9 v Taito Workout

    Kolmen hengen joukkueissa:

    2 tekee, 1 kiipee köyttä

    2 kierrosta

    1 min max reps ilmakyykky
    1 min max reps punnerrus
    1 min max reps istumaannousu

  • Back to it!! Workout

    HANDSTAND PUSH-UP / DUMBBELL SPLIT-STANCE SINGLE-LEG ROMANIAN DEADLIFT SUPERSET*
    Performance
    A1) Tempo (40×1) Handstand Push-Up:
    5 x 6-10 reps

    Add a few reps to last week. These should all be sub-max sets, adding a deficit if you’re able to. Full range of motion, no AbMats. No crashing or resting on your head! Perform the reps strict if you can. You can kip the concentric if you must, but keep true to the tempo on the eccentric through the full range of motion and do not crash or rest on your head.

    A2) Dumbbell Split-Stance Single-Leg RDL:
    5 x 6-10 reps

    Add weight and/or reps to last week.

    Fitness
    A1) Tempo (40×1) Seated Dumbbell Press:
    5 x 5-8 reps

    Add weight and/or reps to last week. Optional: Perform a Kick-Up to the wall with a few second hold immediately after each set of Presses.

    A2) Dumbbell Split-Stance Single-Leg RDL:
    5 x 6-10 reps

    Add weight and/or reps to last week.

    *Warm up and then perform a set of Handstand Push-Ups, followed by a set of DB Split-Stance Single-Leg RDLs. Repeat for 5 work sets of each, resting about a minute between movements. The last few reps of each set should be tough, but the goal is no misses.

    Post loads/reps to comments.
    Exposure 6 of 8

    For Time:
    60/50 Calorie Row
    40 Wall Balls
    20 Power Cleans 135/95