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

  • 20.4.2022 Basic Strength

    Bench Press

    1 x 5 x 40%
    1 x 5 x 50%
    1 x 5 x 60%

    Send Off 2:30

  • CrossFit Games Event 10 Workout

    For time

    • 30 toes-to-bars
    • 1.5-mile run
    • 30 toes-to-bars
    • 1.5-mile run
    • 30 toes-to-bars

  • 4.1.2022 UlkoWod Workout

    AMRAP 28

    Run 400m
    40 Air Squat
    30 Kettlebell Swing
    10 + 10 Kettlebell Thrusters

  • MAYFLY PRO TRACK Workout

    A,
    Week 1

    Hang Snatch : 3-3-3-3

    Use the heaviest weight you can for each set.
    Rest as needed between sets.

    B,
    CrossFit Games Open 14.4
    As many reps as possible in 14 mins of:
    60 Row Calories
    50 Toes-to-bars
    40 Wall Balls @9/6kg
    30 Cleans @61/43kg
    20 Muscle-ups

    C,
    3 rounds for quality of:
    10 Wall Planks
    20 Side Plank + Reach Throughs
    10 Bent Over Flies, pick load
    Rest 1:30

  • MAYFLY PRO TRACK Workout

    A,
    4 rounds for quality of:
    Yoke Carry, pick load, 15m
    10 D-Ball Ground-to-Over Shoulders 50/30kg
    Rest 2 mins

    Yoke Carries- heavy load

    B,
    For time:
    10 Push Press@70/47kg
    10 Strict Pull-ups
    Assault bike 18 cal
    14 Push Press
    14 Strict Pull-ups
    Assault bike 18 cal
    18 Push Press
    18 Strict Pull-ups
    Assault bike 18 cal

    Goal: sub 15 mins

    C,
    3 rounds for quality of:
    10 L/10 R Single Leg Glute Bridges
    Hip Extension Hold, 45 secs
    15 Scap Pull-ups
    Rest 2 mins

  • 190121 Workout

    5 Rounds
    1min - 1min - 1min row
    stroke rates: 22 - 25 - 28
    your 5k pace + 5s.

  • 27.7.2021 Workout

    EILINEN tai

    esim.
    - matkauintia tai vesijuoksua 30 - 45 min + venyttelyt tai
    - reipasta kävelyä 45 minuuttia + venyttelyt tai
    - sauvakävelyä 30 minuuttia + venyttelyt

  • Painonnosto 07032020 lämmittely Workout

    -Lämppä
    3 x
    12 kahvakuulaheilautusta (american)
    8 goblet kyykkyä
    4 + 4 KB tempaus
    4 + 4 1-jalan mave

  • Extra Credit 21-02-2021 Workout

    Resisted Nasal Breathing: 15 Breaths.
    +
    - Foam Roll Lateral Hip x 60s each side
    - Active Straight Leg Raises x 60s each
    - Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

  • CONDITIONING Workout

    EMOM x36 (4 rounds):

    1) 200m Run
    2) 7 Power Clean
    3) rest
    4) 200m Run
    5) 7 Jerk
    6) rest
    7) 200m Run
    8) 7 C&J
    9) rest

    Overall RPE 3-4, heavy
    breathing but should be able to
    hold on a short conversation.

    Target: <50sec run, barbell work
    unbroken. Tailor the loading to
    hit the target. Add 5-10% loading
    compared to last week. If feeling
    strong and confident→ upscale
    the loading to fit your fitness
    level.

    Loadings:
    Rxd: 75/52,5kg
    Masters: 60/40kg
    Tailored: 45/35kg
    Tailoring Options:
    Decrease the loading.
    200m Run→ decrease the
    distance to 150 or 100m
    Run→ use a machine (around
    50sec work)