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

  • 1.1.2023 PK Workout

    Ulkoilua

  • Main site Saturday 250705 Strength

    For time

    • 500-meter row

    Rest 3 minutes

    • 500-meter row

    Rest 3 minutes

    • 500-meter row

    Rest 3 minutes

    • 500-meter row

    Rest 3 minutes

    • 500-meter row

  • SyncCrossFit Workout

    Part A For Time in teams of 4:
    From 0:00 - 15:00
    -200 syncro wall balls with 2 medballs, each team
    members must do 50 wall balls
    (After every 10 syncro wall balls every team members
    complete 5 syncro burbees). Wall balls 9kg/6kg
    Score: Time/Reps

    Part B Lifting score (overall result) in teams of 4:
    From 15:00 - 35:00
    - Lifting complex (1 Power clean + 1 Front Squat + 1 Stoh)
    Team has 2 barbells, 2 team members can lift at same
    time
    Score: Overall weight (each team members best lift)

  • Friday Cool down Workout

    2-3 min light cardio
    1+1 min pigeon pose strech
    1-2 min v-sit strech
    1+1 min tricep streching

  • Back Squat Ladder Strength

    3 rounds: 4-3-2 with 90sec rest
    between sets and 3min rest
    between rounds. Add
    loading to each round.
    All rounds with RPE 4 to 4+

  • Day 2 Olympic Weightlifting Workout

    Press in snatch (sotts press) - build in weight if possible
    5 reps
    4 reps
    3 reps
    2 reps

    Snatch balance
    3 @ 70% of max snatch balance
    3 @ 75%
    3 @ 78%
    2 @ 80%
    1 @ 85%

    Snatch - should feel primed after the snatch balance
    1 @ 70% of max snatch
    1 @ 75%
    1 @ 80%
    1 @ 85%
    1 @ 90%

    Snatch deadlift
    4 x 3 @ 100% of max snatch

    Optional accessories
    3 sets:
    20 hollow rocks
    10 pull ups (banded if needed to go unbroken)
    10 strict press @ AHAP

  • BARBELL KLUBBEN 28.4.2022 Workout

    1a) Tempaus lantiolta 3x5
    1b) allemeno 3x5
    1c) OHS 3x5
    2) Tempaus 6x3x70%
    3) Riipusta kyykkyyn 5x3x70%
    4a) EK 3x2x85%
    4b) GHD raise 3x3
    4c) vauhditon 3-loikka 3x2

  • Sunnuntai 27.11.22. Workout

    LEPO

  • 4/1/21 Workout

    Warm up(10)
    3rds
    20 heel grab
    20 high knees
    20 arm circles

    WRK(20)
    Complete the following for 20:00 minutes
    12 kettlebell/dumbbell swings(choose load)
    12 breakdancers
    12 tricep overhead extensions
    6 squat jumps w/three second descent

    Finisher
    50 bicycles
    1:00 pigeon per side

  • Woima Home Workout

    For Time:
    1,000 Meter Run
    63 Dumbbell Swings / Pack Rack Swings
    63 Sit Ups