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

  • Fredag 23/10 2020 Workout

    Front Squat 3-3-3
    Start at 75% and build up to heavy
    After each set max reps unbroken pull ups
    +
    5 rounds
    In 2min
    250/200m row
    Amrap push ups
    2min rest

  • Monday Warm up Workout

    Warm Up
    3 rounds
    1:00 cardio (add speed each round)
    3+3 lunge elbow strech
    3 inch worm with push up
    5 dynamic squat strech
    5 deadlifts
    5 shoulder press
    5 back squats

  • WOD Workout

    20:00 AMRAP
    5 HSPU
    10 deadlifts 205/155
    15 calorie row or bike

  • CF Seppä - Team WOD 10.4 Workout

    Teams of 2/3
    30 rounds for total (inc. rest)
    40 seconds on, 20 seconds off.

    7 Rounds of:
    Bike/Row/Ski for calories. Do not reset the machine during the rests.
    Score is the total amount of calories gained.
    *
    3 Min rest.

    7 Rounds of:
    Farmers walk 73/113kg.
    Each person does 40m. Score is the total amount of meters walked.
    *
    3 Min rest.

    7 Rounds of:
    80 synchro dumbbell snatches alternating arms.
    60 synchro kettlebell swings.
    40 synchro goblet squats.
    20 synchro burpees.

  • 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

  • 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

  • Total workouts of the week Workout

    Rest day, total workouts of the week 10 hours, x 6
    Week 2/3

    Strength & conditioning
    Metcon - 3
    Aerobic work - 2, 130 min
    Upper body strength - 2
    Squat - 450 kg

    Gymnastics
    MU - 20
    BMU -
    BFLY - 130
    BCTB -
    KCTB-
    HSW -

    Recovery
    Sleep, 8+ hrs/week - 4
    Avg. time to bed - 23.05
    Avg. hours asleep - 8 h 00 min
    Avg. cals/day - 2840

  • Warm up and strength Strength

    3 rounds
    10/8 cal bike or row
    10 passthroughs
    10 air squats

    Backsquats
    E2MOM x 5
    10-8-6-4-2

    *starting at 45% 1RM and going up 10% each round

  • CrossFit Rush Workout

    For time:
    64 cal row
    32 HSPU
    16 Alt. box step up@2x22.5/15kg

    EMOM 18':
    a) 12-16 Alt. db snatch@22.5/15kg
    b) 8-12 t2b
    c) 30-50 DU

  • Muscle & Power, Joker Workout

    4 rounds for time of DT
    12 Deadlifts (155/105 lb)
    9 Hang Power Cleans (155/105 lb)
    6 Push Jerks (155/105 lb)