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

  • Every 4 min for 12 minutes (3sets) Workout

    3+3 kb/db tgu
    10-12 hardened ring row

  • Endurance WOD Workout

    • Low intensity and steady pace
    • Aim for HR zone 1-3
    • Track HR and scale as needed

    A) 22min @ easy pace:
    30-40cal machine
    2+2 turkish get up
    20+20m single arm KB farmers carry
    8-12 single leg strict T2B

    2min rest between A and B

    B) 22min @ easy pace:
    150-200 SU
    40m sandbag bearhug carry
    12-16 slamball
    18 reverse lunge with empty bar
    (6 back rack, 6 front rack, 6 OH)

    -

    Optional finisher:
    5min erg cooldown / tabata of choice

  • Woima Strenght Day 11 / Week 6 Workout

    3 Rounds For Time:

    30 Air Squat
    20 Push Ups
    10 Pull-Ups

    ————————————————

    90sec Straight Arm Plank
    30sec Rest
    90sec Elbow Plank
    30sec Rest
    90sec Straight Arm Plank

  • RestDay! Workout

    7:30 Basic Endurance CrossFit
    8:30 Strict HSPU + Metcon ( 5.11.2022)
    9:30 Snatch, Technique

    12:00 Upper Body Accessory

    15:00 Basic Endurance CrossFit
    16:00 Strict HSPU + Metcon ( 5.11.2022)
    17:00 Snatch, Technique
    18:00 Basic Endurance CrossFit
    19:00 Mobility

    ...next deload...

  • Blanchard (Sapper) Workout

    15min amrap:

    • 3 ground-to-overhead (N 50kg / M 70kg)

    , jonka jälkeen 3 kierrosta:

    • 5 leuanveto
    • 10 etunojapunnerrus
    • 15 ilmakyykky
    • 30 tuplanaruhyppy

  • Kipping HSPU practice Workout

    SKILL WORK: kipping hspu

    4 x E2MOM:
    10 wall ball + 1 unbroken set of hspu

  • RestDay! Workout

    7:00 Basic Endurance CrossFit
    8:00 Strict HSPU + Metcon ( 13.10.2022 )

    12:00 Core

    15:00 Ring Muscle Up Technique
    16:00 Strict HSPU + Metcon ( 13.10.2022 )
    17:00 Basic Endurance CrossFit
    18:00 Basic Endurance CrossFit
    19:00 Mobility

    next deload

  • Metcon Workout

    5 rounds for time

    8 devils press (pick weight)
    8 db box step over
    30 du

    tc 12 min

  • AMRAP 12 Workout

    AMRAP 12
    2 Rounds of *
    8 Snatches 50/35kg

    *3 Burpee over bar
    6 Situps
    9 Squats

  • Gymnastics Workout

    3 rounds for quality, work / rest 1:1 or alt time with partner
    30 sec handstand hold
    20 sec chin over bar hold
    20+20 sec side plank hold
    30 sec reverse snow angels