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

  • Wod 2 30082016 Workout

    3 tabata amrap (12 min) of:
    - Curl biceps 40/25 kgs.
    - Ring dips.
    - Hollow rocks.
    - Box jumps 24"/20".

  • Unilateral Lower Body Workout

    EMOM - 20 Mins
    1 - 10 Alternate Pistol Squats
    2 - 10 Alternate SL Deadlift
    3 - 20 Alternate Mini Band Lateral Steps
    4 - 30m Tip Toe Walking

  • WOD 080914 Workout

    2 rounds for time :

    250 m Run
    Rest
    500 m Run
    Rest
    1 000 m Run

  • QES 11/2/16 Workout

    REST DAY
    Try to hit a good amount of mobility today. Try out ROMWOD or Mobility Wod, or hit up a local yoga class. Get your body and mind right for the rest of the weeks training!

  • 9-5-16 Workout

    Weight Training:

    Crossfit:
    Wod:

    FemFit:

  • 26.9.2019 Sali Workout

    Eilinen / lepo

  • This Weeks Warm Ups QES Workout

    DYNAMIC WARM UP
    1 Round
    Jog 1 mile for Endurance athletes 800m for CrossFitters
    Then 20yds each
    Lunges with arms together over head
    Quad Pulls
    Frankies
    Inch Worms
    High Knees
    Butt Kicks
    Cross overs each direction
    20 arm circles ea direction

    GP WARM UP
    2 Rounds for quality
    5 Squats
    5 Squat Jumps
    5 Tuck Jumps
    10 Pvc good mornings
    10 Press ups
    10 Scorpions
    10 Burpees
    30 Mountain Climbers

  • Streght Strength

    Voimannostotunti

  • Streght Strength

    Voimannostotunti

  • Hallowod 31102016 Workout

    For time (cap time: 15 min):
    - 5 Wall climb.
    - 21 Kb Swing 32/24 kgs.
    - 21 Gob Squats.
    - 21 Toes to bar.
    - 5 Wall climb.
    - 15 Hand to hand (each hand).
    - 15 Gob Lunges (each leg).
    - 15 Chest to bar pull-up.
    - 5 Wall climb.
    - 9 Clean & Press.
    - 9 Gob lateral lunges (each side).
    - 9 Bar MU.