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

  • Todays Handstand Skill Training Workout

    According to your skill level, choose only one of the HS workouts from below!

  • 05.05.2026 (PM) Workout

    Track Sesh

    WU:

    • 1200m Z2 +mobbailut

    Main Set

    • 2x1000m @PK-VK
    • 3x800m @VK
    • 4x400m @VK+

    *rest 2min between sets

  • group training at kurvi Workout

    HSPU
    HS walk
    bar and ring MU

  • kkh' Workout

    nkj'jojoj'

  • Bear Workout

    EMOM 16
    Min 1: 15 row cal
    Min 2: 20 wall balls 9/6kg
    Min 3: 25 sumo dl high pulls 35/25kg
    Min 4: 30 push press 35/25kg

  • "12 Days of CrossFit" Workout

    12 Rounds:
    1 Squat Snatch (52/35)
    2 Hang Power Snatches (52/35)
    3 Deadlifts (52/35)
    4 Burpees
    5 TTB
    6 Box Jump Overs (60/50)
    7 Kipping Handstand Pushups
    8 Goblet Reverse Lunges (24/16)
    9 Kettlebell Swings (24/16)
    10 GHD Sit-Ups
    11 Wallballs (20/14) Females to 9' Target
    12 Calorie Assault Bike

    Athletes start by completing 1 Squat Snatch. That's the first round. The next rounds is 2 Hang Power Snatches, followed 1 Squat Snatch. There's round two. Round 3 continues one line further - 3 Deadlifts, 2 Hang Power Snatches, 1 Squat Snatch.

    Written a different way, the workout flows as follows:
    1 Squat Snatch
    2 Hang PSn + 1 Squat Sn
    3 Deadlifts + 2 Hang PSn + 1 Squat Sn
    4 Burpees + 3 Deadlifts + 2 Hang PSn + 1 Squat Sn
    5 TTB + 4 Burpees + 3 Deadlifts + 2 Hang PSn + 1 Squat Sn
    Continuing this flow for a full 12 rounds, with the final round starting with the 12 calorie assault bike

  • Strength 14-11-2021 Workout

    Superset 4 rounds

    Landmine Lateral Lunge x 6 each.
    Rest 60s.
    Bird Dog Row x 8-10 each
    Rest 60s

    • Look to improve weights or quality from last week.

  • Extra Credit 07-11-2023 Workout

    OPTIONAL COOL DOWN (ALL)
    EMOM x 9 MINUTES
    MIN 1 - 10 Elevated Calf Raises + 10 Tib Raises
    MIN 2 - :45 Kneeling to Sit Stretch*
    MIN 3 - :45 Roll Quads
    *Start in a kneeling position, on both knees. With big toes touching and laces towards the ground, slowly sit hips back down towards heels.

  • MAYFLY PRO TRACK Workout

    A,
    Push Press 9-6-3

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

    RPE 8/10

    B,
    Strict Pull-ups 4x10

    Rest as needed between sets.

    Add weight if this is easy.

    RPE 8/10 where sets should be near but not to failure.

    C,
    Every 1 min for 12 mins, alternating between:
    max rep Over Unders @60/50cm
    max rep Power Snatches 34/25kg

    Complete in teams of 2.

    Goal is total accumulated reps between each person.

    Partner 1 starts on the over/under while partner 2 starts on the power snatch. Switch at the start of each new minute.

  • Strength Workout

    SuperSet x 3 rounds

    Single Arm DB Floor Press 3 x 7-10 each. 3s down.
    Rest 30s.
    Single Arm DB Row 3 x 7-10 each. 3s down.
    Rest 30s.

    Progress from last week