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

  • Peruskestävyyskurssi harjoitus 11 Workout

    Rowing output’s

    5x300m

    Fast pace / rest 2min btw intervals / 75-85% bpm

    ••••
    Easy pace capacity

    1-2 rounds

    1000m ski
    2000m row

    Easy 65-75%

  • 3 kierrosta Karhukompleksi Workout

    3 kierrosta Karhukompleksia

    7 x raaka rinnalleveto + etukyykky + vauhtipunnerrus + takakyykky + vauhtipunnerrus

    Lähde kevyesti liikkeelle ja lisää maltillisesti painoa joka kierrokselle.

  • NCFIT WARM UP Workout

    WARM-UP
    FOR QUALITY
    2:00 Cardio of Choice (EZ Pace)

    Immediately Into...

    AMRAP x 5 MINUTES
    10 Scap Push-Ups
    5 Inch Worms
    5/5 T Push-Ups
    20 Hollow Body Flutter Kicks

  • 11/3/16 QES Workout

    Endurance Athletes AM Session
    GP warm up
    Bench Press 3-3-3-3-3
    super set each bench set with max effort push ups Rest 1:20
    Wtd Pull ups 5-5-5-5-5 or assisted pull ups Rest :90
    Deadlifts 3x15 (touch and go) Rest 1:20

    Endurance pm session
    Dynamic Warm Up
    5 Rounds of 3min Run @:30 below your best mile pace. Rest 1min between rounds. If you start to fall off running pace add :30 to rest time.
    Core Work: 10 Rounds
    10 sit ups
    10 super mans
    10 leg lifts

    CrossFitters Session
    Dynamic Warm Up
    3 Rounds For Time
    Row 1000m
    50 Dips

  • Rush Workout

    AMRAP 8':
    15m OH Lunges
    12 Dumbell snatches@22.5/15kg
    3 Bar muscle up

    EMOM 30':
    a) 15/12 cal row
    b) AMRAP burpee over the rower
    c) Rest

  • Conditioning 21-03-2020 Workout

    30mins work:
    60m Farmer Carry - AHAP
    60m Sledpush - AHAP
    60m DB Walking Lunges - Moderate weight
    20 D-Ball, Stone or Sandbag to Shoulder

    Do in any order and split as needed.
    Once you have completed one round of each, start the next round and just continue working for 30mins

  • Strength Strength

    Power snatch daily max

  • Lördag 9/1 2021 Workout

    In 15min
    1000/800m row
    In time remaining
    Amrap
    5 strict pull ups
    10 push ups
    15 squats
    5min rest
    In 15min
    1000/800m row
    In time remaining
    Amrap
    10 DB thrusters
    15 TTB

  • Hang Power Clean Strength

    3x3 (moderate weight, 60-70 %)

  • WOD Strength

    "AMRAP 14'
    10 Alt. KB Snatch @20/12kg
    7,5 m One arm KB FR walking lunge @20/12kg
    10 Pull-up
    7,5m One arm KB FR walking lunge"