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

  • 4 x 2 min töitä/2 min lepo Workout

    4 x 2min töitä/2min lepo

    7 yleisliike
    15 istumaannousu
    max cal pyörä

  • Intervals Workout

    4x
    New round every 4th minute

    Each for time
    15-20/12-15 Cal.
    9 Power Cleans 60/40kg (or max 60% of 1RM)
    9 Burpee Box Jump Overs

  • 1 RM raaka rive riipusta Strength

    1 RM hang power clean

  • 2000m Skierg Workout

    2000m Skierg

  • 3 kierrosta 2 liikettä Workout

    3 kierrosta

    10 sumo maastaveto, tempo 31X1
    8+8 curtsykyykky käsipaino maljassa, tempo 20X0

    1min lepo

  • 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