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

  • A. Primer Workout

    10-8-6-4-2
    Strict Ring pullups
    Strict T2R

    2-4-6-8-10
    Strict T2R
    Strict Ring pullups

  • Kotitreeni WOD Workout

    WOD
    4rds
    10+10 KB/DB push press
    rest 60s
    10+10 bent over row
    rest 60s

  • SPCOM31072019 Workout

    A

    AMRAP 7'
    20 DU
    15 PVC Pass Throughs 
    10 HRPU
    5 Inch Worms

    B
    A. 
    TC: 15-20' 3RM Front Squat

    POI

    Completare quante più ripetizioni possibili in 6' di: 
    Front Squat all'80% dell'attuale 3-RM

    ogni volta che di droppa, 20 DU

    C

    Ogni 3' per 24' (8 sets):
    20/15 Cal. Assault Bike
    10 Burpee Box Jumps
    6-8 ring dip

    D

    WOD ENDURANCE CLASSE

    TEAM WOD AMRAP 40'
    500MT ROW
    20 POWER SNATCH
    ALT. 400MT RUN
    30 TTB
    30 CAL. BIKE
    40 DB PRES ONE ARM
    20 ALT. BURPEES OVER BB S.
    50 DL
    100 DU

    E

    3 RND
    Dumbbell Skull Crushers x 10-12 rep
    Rest 30"
    Banded Overhead Triceps Extensions x 30 rep
    Rest 90"

    Dumbbell Skull Crushers x 10-12 rep

    Banded Overhead Triceps Extensions x 30 rep

  • Tisdag 31/3 2020 Workout

    A: 10-1
    Power clean 60/40kg
    Strict pull ups

    B: 3 rounds
    Single leg hip thrust 10+10sec hold/each leg
    med ball hamstring curl x10-15
    2min rest

  • 4.8.2020 Home Workout Workout

    AMRRAP 20

    5 Strict Pull Ups
    10 Hand Release Push Ups
    15 Squat Jumps

  • 23.8.2019 Workout

    Leppäilee

  • 5/22/20 Workout

    Warm up(10)
    10 jax
    10 heels to rear
    10 single leg deadlift
    10 reverse lunge
    10 plank to bridge
    10 lunge
    10 pik n grass
    100m run
    :30 pigeon

    GRT(20)
    2 mile run or run for 20:00 minutes

    Finisher
    50 crunches
    1:00 pigeon

  • CrossFit Rush Workout

    For time:
    64 cal row
    32 HSPU
    16 Alt. box step up@2x22.5/15kg

    EMOM 18':
    a) 12-16 Alt. db snatch@22.5/15kg
    b) 8-12 t2b
    c) 30-50 DU

  • CFKN minit Workout

    Alkulämmittely leikkiä ja mobility

    Harjoitellaan tasapainoilua, yhden jalan varassa, lankusta käsien ja jalkojen nostelua, silmät kiinni...

    5 kierrosta 20s/ 10s
    Rengasoutu
    Levylle hyppy
    Karhukävely
    Lankku
    Burpee

    Loppuvenyttelyt

  • 10.12.2023 RestDay! Workout

    RestDay!