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

  • OFF-SITE WORKOUT - Gymnastics Workout

    15min AMRAP

    20 Pistol squats
    10 Strict HSPU
    20 V-ups

    WARM-UP:

    2-3 Rounds

    10 Narrow stance squats
    10 Leg lift pistol squat
    10 Push-ups
    10-20sec Handstand hold

  • 150730 Workout

    Warm up/SKill: Hollow Rock 10-30sec

    Wod
    5 Rounds
    5 Wall Walk Ups
    Max Bench Press 40kg/20kg

    Total REPS bench press

    Cash Out:
    Superman
    L-Sit Hold

  • 17.1.2020 Workout

    Lepoja

  • CrossFit AC Workout

    1. Kierros : 1 air squat
    2. Kierros: 1 air squat + 2 single arm Devils press
    3. Kierros: 1 air squat + 2 single arm Devils press + 3 burpee Jne...

    Time cap: 30min

  • CFKN minit Workout

    Alkulämmittely leikkiä

    Roikutaan

    Wod:
    Renkaat
    Kyykky
    Takaburpee
    Tasapaino
    Pikajuoksu paikoillaan

    Loppuvenyttelyt

  • MAYFLY PRO TRACK Workout

    A,
    Split Stance + Good Morning
    4 x 8/side
    - start light to learn the movement, if it feels ok , start adding weight but stay at moderate load

    B,
    For Time:
    200/175 Calorie Bike
    10 Rounds: 15 Wall Ball @9/6kg - 50 Double Under
    Goal: Sub 30 min

    C,
    Intervals
    10 x 100 meter Sprint
    Rest 1 min between efforts.
    - start at a moderate pace , and watch out for hamstring injuries. make sure you are warmed up!

  • WOD 17/12/19 Workout

    WOD

    12’ AMRAP of:

    5 DB Devil Press 22,5/15

    7 M / 5 W Chest to Bar

    12 M / 9 W Calories Bike or Row

  • WOD 11/08/20 Workout

    "KAREN"
    150 WALLBALLS

  • Conditioning 14-04-2021 Workout

    30:00 Clock

    With a partner complete:
    0:00 - 10:00
    Max Farmer Carries x 30m

    10:00 - 20:00
    Max Distance on the Rower

    20:00 - 30:00
    Max Rounds of:
    7 Box Jumps w. step down @61/51cm
    7 G20H with a plate @20/15kg
    7 Up-Downs

    • Each partner completes a full round at a time.
    • Goal: Split work in half and sustain a challenging pace.

  • Rush Workout

    A/
    AMRAP 14'
    15 OHS @40/30kg
    10 HSPU
    5 Devil Press @2x22,5/15kg

    B/
    21 Thruster @50/35kg
    21 PU
    15 Thruster @60/40kg
    15 C2B
    9 Thruster @70/50kg
    9 BMU
    TC: 18'