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

  • Superkids 10-13 v WOD Workout

    Jokainen tekee 5 x 20 m yoken kanto

  • 25.2.2026 3 rounds, Strength Workout

    3 Rounds @ 2 RIR

    8-12/side Single-leg hip thrusts
    8-12/side KB sidebends
    0:30-1:00 Sorenson hold

  • 3.1.2020 Workout

    Recovery 15 min
    Ski/row/bike

  • Extra Credit 23-10-2019 Workout

    2:00 Foam Roll Quads (60s each)
    3:00 of Parasympathetic Breathing

  • 1-13-17 Workout

    WT

    EMOM 12 Min
    Min 1 3 Bench Press
    Min 2 3 Pull Up
    Min 3 3 Ring Dips
    Min 4 3 Chin Ups

    CF/BC
    Friday the 13th
    26 Min Amrap

    13 Pull Ups
    13 Air Squats
    13 Bench Press
    13 Jump Squats
    13 Ring Rows (underhand)
    13 Box Jumps
    13 Ring Dips
    13 Step Ups (each leg)
    13 Kettle Bell Swings
    13 Burpees
    13 Rope Climb or KB Deadlift
    13 Wall Ball Shots
    13 Ball Slams

    50 Jump Rope and Suicide Sprint after each round

  • 09012016 Workout

    Conditioning

    On an 8-minute running clock, perform 1 minute each of:
    Squats
    Push-ups
    20-inch box jumps
    Pull-ups
    Inverted burpees
    Wall-ball shots, 20-lb. ball
    Burpees
    Double-unders

    Post reps completed for each exercise, and total reps completed to comments.

  • ”CrossFit Games Open Workout 20.3” Workout

    Aikaa vastaan:

    • 21 maastaveto (N 70kg / M 93kg)
    • 21 hspu
    • 15 maastaveto (N 70kg / M 93kg)
    • 15 hspu
    • 9 maastaveto (N 70kg / M 93kg)
    • 9 hspu
    • 21 maastaveto (N 102kg / M 143kg)
    • 15,24m käsilläkävely
    • 15 maastaveto (N 102kg / M 143kg)
    • 15,24m käsilläkävely
    • 9 maastaveto (N 102kg / M 143kg)
    • 15,24m käsilläkävely

    Time cap 9min

  • Benchmark Iina Workout

    For Time:
    Buy In:
    200 Double-Unders

    5 Rounds of:
    6 Squat Snatches @60/42,5kg
    10 Bar Muscle-Ups

    Cash Out:
    200 Double-Unders
    - Workout is done with a partner, split reps anyhow

  • Invictus June 10 2014 Strength

    Total 105min

    2 sets of:
    Row 300m
    5 HSPU 1 abmat
    10 T2B

    A.
    Every minute, on the minute, for 12 minutes:
    Minute 1 – Strict Handstand Push-Ups x 4-10 reps
    > 2 abmats + tekniikkakiekko: 4, 4, 3, 4
    Minute 2 – L-Seated Dead Hang x 30-45 seconds
    (assume the bottom of an L-Pull-Up with heels above horizontal plane of buttocks and hang from the pull-up bar holding position for 30-45 seconds)
    30, 30, 30, 30 sec
    Minute 3 – Unbroken Double-Unders x 30-40 reps
    30, 40, 40, 40

    B.
    Every 90 seconds, for 15 minutes (10 sets):
    Split Jerk x 2 reps
    (Pause for 2 full seconds in the receiving position before recovering – make notes and adjustments to your footwork and weight distribution)
    Loads per set (by %): 50, 55, 60, 65, 70, 75, 80, 85, 85, 85

    C.
    Strict Overhead Press
    * Set 1 – 5 reps @ 50%
    * Set 2 – 5 reps @ 60%
    * Set 3 – 5 reps @ 70%
    * Set 4 – 3 reps @ 85-90%
    * Set 5 – 3 reps @ 85-90%
    * Set 6 – 3 reps @ 85-90%
    * Set 7 – 10 reps @ 55-65%
    Rest 2 minutes between sets.
    Choose the same load for all three sets of 3 reps.

    D.
    Every 6 minutes, for 24 minutes (4 sets) of:
    Run 400 Meters
    10 Alternating One-Arm DB Snatch (70/50 lbs) > 35 lbs
    20/15 Ring Dips (ladies, 15 reps) > 8 reps
    Run 400 Meters > not done

    Results: 4.45, 5.01, 5.18, 5.25
    Avg/max HR 172/189
    Total 23.25

  • 22.8.2020 wod Workout

    AMRAP 4 x 4. Rest between ampra´s 3 minutes.
    50 Wallball 9/6 (20/14p)
    12 Hang Power Clean 45/35kg
    10 Bar over Burpees