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

  • Bench press 3 RM Strength

    Find heviest 3 RM

  • Monday Cool down Workout

    2-3 min light cardio
    1+1 min adductor smash with roller
    1+1 min quad "sides" smash with roller
    1-2 min upper back smash
    1-2 min upper trap smash with tennis/lacrosse ball against rig

  • Adventure Saturday Workout

    Find a Friend and Find an Adventure!
    Saturdays are good for hiking, biking, kayaking, have fun outdoors.
    Log your activity, from axe-throwing, rifle shooting, walking the dog, mall walking to go-carts or golfing.
    Have a safe and fun Saturday!

    You can use Saturday as a day to complete workouts you missed this week. Log your results to track progress!

  • ” Bulger” varaosalla kasassa versio Workout

    10 rounds for time of:
    150-meter run
    10 kumppari leuat
    7 front squats /Zercher squats @ 60/42.5kg
    7 seated db press tough
    TC 29 min

  • Extra Credit 05-05-2023 Workout

    OPTIONAL COOL DOWN
    2-3 SETS FOR QUALITY
    3 Jefferson Curls at Bodyweight
    6 Alt. Wrist Circles
    3/3 SLOW Moose Antlers
    1:00 Rebound Pose
    Rest as Needed b/t Sets

  • MAYFLY PRO TRACK Workout

    A,
    1x [ 2 Snatch Pulls + 1 Pause Snatch ]
    1x [ 2 Snatch Pulls + 1 Pause Snatch ]
    1x [ 2 Snatch Pulls + 1 Pause Snatch ]
    1x [ 2 Snatch Pulls + 1 Pause Snatch ]
    1x [ 2 Snatch Pulls + 1 Pause Snatch ]

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

    3 sec pause in the receiving position of the snatch.

    B,
    4 rounds for time of:
    10 L/10 R Single Arm Kettlebell Cleans @24/16kg
    35 Double Unders
    10 L/10 R Kettlebell Front Rack Lunges
    35 Double Unders

    Goal: Sub 15 min

    C,
    Bike Erg Calorie: 4 x 4 mins / 1 min

    4 mins of work followed by 1 min of rest for 4 intervals.
    Score is the total reps performed in all of the intervals.

    Goal is max calories accumulated across all 4 min intervals.

  • 5.11.2021 PK Workout

    6:30 Basic Endurance CrossFit
    7:30 Core
    15:00 "Angie"
    16:00 Basic Endurance CrossFit
    17:00 Snatch Technique
    18:00 Mobility
    19:00 Basic Endurance CrossFit

  • Extra Credit 01-05-2023 Workout

    4 x 1 Stairs; rest 1:30

    • Get a bonus sweat going today!

  • Kotitreeni WOD Workout

    WOD
    buy in
    800m run/500m walk
    then
    21-15-9
    KB/DB thruster
    sumo KB/DB DL
    then
    buy out
    800m run/500m walk

  • Basic WOD Workout

    Clean technique
    *Rinnallevedon tekniikkaa / liikkeen läpikäyntiä pieniin osiin pilkkoen
    *Erilaisia harjoitteita eri vaiheiden / ominaisuuksien kehittämiseen

    WOD
    *With partner, You go I go
    *4 min each station, no rest between (total 16min)

    1. Max meters Sled push/pull
    2. Amrap: 10 air squat + 5 Ring row + 5 Ring push ups
    3. Max cal Erg
    4. Max time Plank hold