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

  • 12.2.2023 "Miten tää kantsii jakaa?" Workout

    By Wodliiga

  • MAYFLY PRO TRACK Workout

    A,
    Bench Press 1xMax effort at 1x BW
    Goal: 10+reps

    B,
    Chest Supported Single Arm Dumbbell Row 30-30, using heaviest weight per set
    Dumbbell Strict Press 8-8-8, using heaviest weight per set

    Chest Supported Single Arm Dumbbell Rows- 2x15 L/15 R

    C,
    Teams of 3 - 5 rounds of:
    Partner 1: 20/17 Row Calories
    Partner 2: max rep Med Ball Clean + Wall Balls @9/6kg
    Partner 3: max rep Rope Climbs

    Effort should be close to a minute but no more than 1:20 on the rower.
    Log your total reps and include your finish time in your notes.

    D,
    2 rounds for quality of:
    10 Prone Snow Angels
    Single Arm Overhead Carry, pick load, L 15m /R 15m
    10 ATYTs, pick load
    Band Mount Plank Hold, 20 secs
    10 WY Negatives, pick load
    Front Raise Hold, pick load, 20 secs

    Complete 2-3 rounds.

  • U up 4 it ? Workout

    For time

    Buy in
    5 RNDS
    1 Leggless Rope climb
    10 Box over burbee

    3 RNDS
    20/16 cal bike erg
    10 SB clean 70/45kg
    10 Box overs 60/40cm 2x 22,5/15kg

    TC. 20 Min

  • Main site Saturday 210410 Workout

    Choose one of the following from the CrossFit Games Quarterfinals.

    Quarterfinal Test 3, For time

    • 120 wall-ball shots
    • 120-cal. row

    ♀ 14-lb. ball to 9 ft.
    ♂ 20-lb. ball to 10 ft.

    OR

    Quarterfinal Test 4,
    For max load

  • Extra Credit 06-03-2023 Workout

    OPTIONAL COOL DOWN
    3 SETS
    5/5 Side Lying Open Books
    15 Single DB Floor Pullovers
    1:00 Ball Massage*
    *Option to pick calves / shoulders / lats

  • Extra Credit 10-04-2023 Workout

    OPTIONAL COOL DOWN
    2-3 SETS FOR QUALITY
    5-10 Barbell Rollouts from knees
    5/5 Sciatic Nerve Floss
    5 Cat/Cows
    Rest as Needed b/t Sets

  • Boot camp Workout

    Monday 19th
    Warm up
    3 rounds
    30 jump rope
    5 inchworms
    10 walking lunges

    Back rack forward lunge
    E2MOM x 5
    10 reps (5 each side)
    Staying at the same weight

    WOD
    500m row
    20-15-10-15-20
    Push ups
    Walking lunges
    1000m bike

  • Extra Credit 23-03-2023 Workout

    OPTIONAL COOL DOWN
    2-3 SETS
    10/10 Banded Pallof Presses
    10/10 Single Arm Half Kneeling Banded Lat Pull Down
    5/5 Sciatic Nerve Floss
    -Rest as Needed b/t Sets-

  • WOD 11/09/20 Workout

    EMOM 10' OF:
    1 SNATCH ( ANY STYLE ) 60/40 40/25
    20 DU OR 60 SU

  • Pull up/Bar MU Lätt Workout

    A:
    Ring rows 3xMax eller SA DB rows 3x10-15

    3xMax static hang from bar

    B:
    Kipp swing 4x20sec(använd band vid behov)

    Second kipp 10x1

    C:
    Jump in to high knees 5x3

    Jumping bar MU 5x3