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

  • 30.10.2020 Session Two (WOD) Workout

    Back Squat
    2x5x70%
    2x3x75% - 80%
    2x2x85% - 90%
    2x1x90% - 95%
    Send Off 3:00

  • Bootcamp Workout

    3 rounds
    8 cal bike or row
    10 good mornings
    5 deadlifts with empty barbell

    Deadlifts
    E2MOM x 5
    10-8-6-4-2
    *increasing in weight for quality

    WOD
    EMOM
    Min 1: bike or row for calories
    Min 2: 5 burpees
    Min 3: bike or row for calories
    Min 4: 7 deadlifts

    *workout ends when you reach 60 cal on bike or 80 cal on rower

  • Warm up and strength Strength

    Warm up
    3 rounds
    Duck walk up and down gym
    8 pausing squats (2 seconds in bottom position)
    8 glute bridges

    Strength
    Backsquat
    E2MOM
    10@50%
    8@60%
    6@70%
    4@80%
    2@85%

  • AMRAP'ai Workout

    1x
    3min AMRAP (1min Pull Ups/ 1min HSPU/1min Wall Ball)
    3min rest
    2x
    2min AMRAP (40s Pull Ups/ 40s HSPU/ 40s Wall Ball)
    2min rest
    3x
    1min AMRAP (20s Pull Ups/ 20s HSPU/ 20s Wall Ball
    1min rest

  • 3/5/21 Workout

    Warm up(10)
    3rds
    10 plyo jumps
    10 pik n grass
    6 jing jang(5 yd suicide)

    WRK(25)
    6 giant sets
    giant set-complete each movement back to back. Rest as needed in between rounds

    10 hammer curls
    10 reverse flys
    10 tuck jumps
    10 push ups
    10 tricep overhead extension
    10 plank to bridge
    10 cal row/bike/100m run/40 heavy jump rope-choose one

    Finisher
    50 crunches
    1:00 chest opener

  • Hang squat snatch Strength

    Hang squat snatch

    EMOM x 15
    5min x 3
    5min x 2
    5min x 1

  • Restday! Workout

    Huoltoa / lepoa

  • Handstand Walk Conditioning Workout

    4 Rounds For Time:
    15/12 Calorie Ski Eg
    100-ft. Front Rack Walking Lunge 43 / 29 kg
    50-ft. Handstand Walk

    Rest 2 Minutes Between Rounds.

  • 25.10.2020 Workout

    Lepoja

  • 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