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

  • Back Squat 8x6 Strength

    Back Squat 8x6r @ 60%
    90s. Recovery

  • Day 42 Workout

    Rest & Recover

  • DELOAD / Accessories Workout

    3 rounds for quality

    5 Sots press
    10 DB Side raise
    10 KB deadbugs

  • Supersets Workout

    3 x super set of
    2-3 weighted pull up
    8 Lu raises
    - rest 2min btw sets

  • Back squat & DDB row Strength

    4 x e2:30m:
    8-7-7-6 back squat @ RIR 2
    8 DDB supine bent over row

  • Back squat Strength

    4 x e3m:
    3 back squat @ RIR 4-5

  • Strength Strength

    Front Squat: 1RM

    -build up to max in 15 mins

    – scaling Option: 5 x 5, adding weight if form permits.

  • 10.9.2025 Active Recovery Workout Workout

    Active Recovery Workout 35 minutes :

    10 Deck Squat
    10 Curzy Squat
    10 Cossak Squat
    3-4 min Cardio ( machine / jog )
    10 Incline Reverse Flyers
    10 + 10 One Arm Lat Pull-Down
    10 Scorpion Reach
    3-4 min Cardio ( machine / jog )

  • RestDay! Workout

    9:00 Basic Endurance CrossFit
    10:00 Accessory
    11:00 Mobility, upperbody

    15:00 Basic Endurance CrossFit
    16:00 Accessory
    17:00 Mobility, upperbody

  • 25.10.2020 Workout

    Running o'clock

    100 Dumbell Snatch 22,5/15kg
    100 Double Unders / 200 Single Unders

    Rest 3 minutes.

    50 One Arm Hang Squat Clean DB 22,5/15kg
    50 Dumbbell Facing Burpees

    Rest 3 minutes.

    Remaining Time

    Calories

    Ski/Echo Bike / Bike Ergo / Rowing

    Time Cap 27 minutes.

    Result is Calories.