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

  • 5 kierrosta 2 liikettä Workout

    5 kierrosta

    300m juoksu
    15 valakyykky 30/20kg

  • Outside workout Workout

    Working in pairs;
    400m run
    KB DT 12 deadlift 9 hang clean 6 stoh.

    One runs and other does KB DT
    Switch after each run.

    24 Min AMRAP

    Work until your partner gets back and they pick up where you are and you pick it up where they are. Score is total reps on DT together.

  • Nukes Workout

    8 minutes to complete:
    1-mile run
    315-lb. deadlifts, max reps
    Then, 10 minutes to complete:
    1-mile run
    225-lb. power cleans, max reps
    Then, 12 minutes to complete:
    1-mile run
    135-lb. overhead squats, max reps

    Do not rest between rounds. Post run times and reps completed for each exercise to comments.

  • RestDay! Workout

    7:00 Basic Endurance CrossFit
    8:00 Mobility + Core Workout
    9:00 Row 500 + Deadlift ( 25.5.2025 )

    15:00 Basic Endurance CrossFit
    16:00 Mobility + Core Workout
    17:00 Snatch 1RM + "Randy" ( 22.5.2025 )
    18:00 Basic Endurance CrossFit
    19:00 Kipping Pull-Up Technique + Accessory
    20:00 Basic Endurance CrossFit

  • Gymnastic Workout

    6 rounds for Q:

    3 wall walk
    5 strict chin up
    7 V-up

    TC 14min

    Huom! Keskity, että jokainen liike ja toisto on mahdollisimman laadukas.

    Skaalaukset:
    Wall walk - reps - kulma
    chin up - reps minim 3 - low bar
    V-up - tuck up

  • WOD Workout

    INDIVIDUAL WOD
    Lumberjack 20

    20 deadlift (125/85 kg)
    400 m run
    20 KB USA swings (32/24 kg)
    400 m run
    20 overhead squats (50/35 kg)
    400 m run
    20 burpees
    400 m run
    20 pull-ups (Chest to Bar)
    400 m run
    20 box jumps (60/50 cm)
    400 m run
    20 DB squat cleans (2 x 22,5/15 kg each)
    400 m run
    Timecap: 35mins

  • C&J Workout

    EMOM10

    1 C&J @60-70% Huom! Tekniset painot.

  • Sunday Smash Workout

    Sunday Smash

    In teams of three, 2 x AMRAP 20

    1) max calories row, 40 box over + 40 sit up
    2) max calories bike, 40 wallball + 40 Db snatch

    4min rest between amraps

  • Back squat Strength

    4 x e3m:
    8-6-4-2 Back squat @ RIR 4+
    -> pidä painot maltillisena

  • Conditioning Workout

    AMRAP10

    1-2-3-4-5-6...wall walk
    2-4-6-8-10... strict t2b/knee raises

    Rpe 3-3.5

    Yläkropan & keskivartalon kapasiteettia kehittävä treeni. Treeni tehdään nousevalla toistomäärällä.