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

  • 10/27/16 Strength

    Endurance Athletes Am Session
    GP warm up
    -Bench Press 12-10-8-6-4-2 rest 1min then
    Super set each Bench Set with Max effort Pull ups rest :90 then repeat next bench set. (if you cant do pullups try assisted ones or rows)
    -Deadlifts 5x5 increase load with each set rest 1:20

    Endurance/CrossFitters Pm Session
    Dynamic Warm up
    -5 rounds of 2min runs @ :30 below your best mile pace. Rest 1min between each set. If you start to fall off running pace add 30 sec to rest time.
    Core Work:
    1 Round
    100 Leg lifts For time

  • Superkids 10-13 v WOD Workout

    8 min AMRAP

    100m juoksu
    1 min lepo

  • WOD 07/02/22 Workout

  • 07/02/2017 Workout

    Continued with the weekly challenge, 50/20/20, 40/18/18, 30/16/16, 20/14/14, 10/12/12. Today finished the diamonds and have got 10/12/12 of the chest- slappers to do. Another tough sickening morning in The Den.

  • 12.3.2020 Masters SM Workout

    Eilinen/
    Lepo

  • Muscle & Power, AV2 Strength

    Deadlift on a plate 4x5 reps

  • Muscle & Power, YV 2 Strength

    Barbell high pull 4x12 reps

  • 25.2.2026 Isometric Holds Workout

    Isometric holds – 2-3 Rounds

    0:10-0:30 Ring support hold
    0:10-0:30 Chin over the (pull-up) bar hold
    0:10-0:30 Bottom of ring dip support
    0:10-0:30 Hanging L-sit hold

  • Snatch x 2 and OHS x 2 Strength

    Two snatches and two OHS five sets.

  • 21-15-9 ja 2 liikettä Workout

    21-15-9

    1 käden käsipainothruster
    leuanveto