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 26/04/25 Workout

  • 2.5.2026 Workout warmup Workout

    2 rounds
    5/side Single leg DB clean and jerks
    10 Banded squats
    50 Speed rope steps
    +
    Build to workout weight for Power clean and jerk and Thruster
    * Practise few sets of DUs, C2B and TTB between weights as you build up
    +
    @ workout weight
    35 Double-unders
    3 Power clean and jerks
    6 Chest-to-bar pull-ups
    3 Thrusters
    6 Toes-to-bars

  • Row/squat/DU/push press/burpees/thrusters Workout

    Warmup: 10 rds of junkyard dog

    Team WOD:
    30 mins

    30 sec work/30 sec rest
    5 min rounds

    row
    back squat (65% BW) = 85
    DU (did SU)
    push press (50% BW) = 65
    burpees
    thrusters (45% BW) = 60

    1139 reps total

    did 6 strict pullups at end of workout

  • Hang snatch high pull Strength

    -5x5 hang snatch high pulls
    Build to heavy

  • RestDay! Workout

    7:00 Basic Endurance CrossFit
    8:00 Shoulder Accessory
    9:00 Mobility + Core Workout

    12:00 Basic Endurance CrossFit

    16:00 Basic Endurance CrossFit
    17:00 Bar Muscle Up, Technique
    18:00 Mobility + Core Workout
    19:00 Box Jumps + Flight Simulator ( 25.6.2026 )

  • Fran Workout

    WU:
    800m run
    2 sets
    10 wall balls (14)
    10 pullups
    **did 6 deadhangs for first time!! finished set with 4 w/black band
    second set--black band kipping pullups

    Skills:
    worked on Level 1 checkoff

    WOD:

    Fran
    21-15-9
    Thrusters 65# did 55# front squat due to shoulder
    Pullups
    black band kipping on 21, purple kipping on rest

    5:02

  • Ma 9.9.2024 maastaveto max1 Strength

    Yleislämmöt 10-15min: ergoilua, keppijumppaa, paskanpuhumista yms.

    Lajilämmöt/-venyttelyt 10-15min: etuheilauttelua, jeffersoneita, sj-maveja, rullailua…koko kropan kevyt venyttely aktiivisilla/pumppaavilla venytyksillä.

    Nousut kohti maksimia:

    Vaihtoehto1:
    1-2 pidempää sarjaa tangolla.
    50% asti vitosia
    70% asti kolmosia
    —> ykkösiä

    Vaihtoehto2:
    1-2 pidempää sarjaa tangolla
    —> ykkösillä alusta asti

    MIETI KOKO HOMMA ETUKÄTEEN JA TOTEUTA SUUNNITELMA. IT’S SHOW TIME!!!

  • Ma 9.9.2024 kyykky max1 Strength

    Yleislämmöt 10-15min: ergoilua, keppijumppaa, paskanpuhumista yms.

    Lajilämmöt/-venyttelyt 10-15min: etuheilauttelua, jeffersoneita, sj-maveja, rullailua…koko kropan kevyt venyttely aktiivisilla/pumppaavilla venytyksillä.

    Nousut kohti maksimia:

    Vaihtoehto1:
    1-2 pidempää sarjaa tangolla.
    50% asti vitosia
    70% asti kolmosia
    —> ykkösiä

    Vaihtoehto2:
    1-2 pidempää sarjaa tangolla
    —> ykkösillä alusta asti

    MIETI KOKO HOMMA ETUKÄTEEN JA TOTEUTA SUUNNITELMA. IT’S SHOW TIME!!!

  • WOD Workout

    FOR TIME
    50-40-30-20-10
    Cal Bike/Row/Ski
    10-20-30-40-50
    Sit-Ups
    12-12-12-12-12
    kipping Pull-Ups / Ring Rows

    Timecap: 25:00

  • 5 mile run Workout

    Along Beaufort waterfront.

    46:06

    Miles:
    9:12
    9:18
    9:25
    9:03
    9:09

    Right hip tender on last half of run, stopped every 1/2 mile to stretch.