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

  • Upside down skills Workout

    Every 90 sec x 8 (12min) 


    Choose 2 drills and alternate between them

    Drill options:
    Wall climb as close to wall as possible
    Headstand hold
    Kicks to wall assisted hs hold
    Kicks to free standing hs hold (with a friend as a back up)
    Shoulder taps on wall / box
    Lateral steps on wall / box
    HS walk / with or without friend
    HS walking over obstacles/plates/mats

  • Pull-Up Workout

    5 - 5 - 5 - 5

    Technical max every set (1 rep reserve every set)

  • CrossFit Games Open 18.5 Workout

    Complete as many reps as possible in 7 minutes of:

    RX
    3 thrusters
    3 chest-to-bar pull-ups
    6 thrusters
    6 chest-to-bar pull-ups
    9 thrusters
    9 chest-to-bar pull-ups
    12 thrusters
    12 chest-to-bar pull-ups
    15 thrusters
    15 chest-to-bar pull-ups
    18 thrusters
    18 chest-to-bar pull-ups

    Men use 45kg.
    Women use 29kg.

    SCALED
    3 thrusters
    3 jumping chin-over-bar pull-ups
    6 thrusters
    6 jumping chin-over-bar pull-ups
    9 thrusters
    9 jumping chin-over-bar pull-ups
    12 thrusters
    12 jumping chin-over-bar pull-ups
    15 thrusters
    15 jumping chin-over-bar pull-ups
    18 thrusters
    18 jumping chin-over-bar pull-ups

    Men use 29kg.
    Women use 20kg.

    This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

  • 3 AMRAPs Workout

    4 min AMRAP:

    4 min AMRAP:

    4 min AMRAP:

    • row for distance

    Rest 1 minute between AMRAPs

  • Lisäpaino lankku 3 x maksimi aika Workout

    Lisäpaino lankku 3 x maksimi aika

  • 1RM Press Strength

    Press. Find your 1 rep max of the day in 15 minutes.

  • Max reps strict pull-ups Workout

    Max reps of unbroken strict pull-ups.

  • Pyöräily Workout

    🚲 *********

  • OMATOIMINEN KYYKKYOHJELMA HATCH WEEK 5 DAY 2 Strength

    Back squat
    - 1x6@65%
    - 1x6@75%
    - 1x6@80%
    - 1x6@80%

    Front squat:
    1x5@60%
    1x5@65%
    1x5@70%
    1x5@70%

  • The Back Squat Workout

    Squatting Mechanics

    -Mechanics
    -Consistency
    -Intensity

    Work with light loads, the goal is PRACTICING not TRAINING!