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

  • Perjantai 29.1. Workout

    "Open 21.1"
    8 Rounds for time
    32 Du
    12 Burpee
    8 Front rack Lunge 45/30kg

    Time cap 16min

  • Tomi: You are a superhero Workout

    20min AMRAP
    30 Thor's hammer (alternating db snatch)
    30 Captain America's shield (alternating reverse lunges w. plate)
    30 Spiderman climb (mountain climbers)
    30 Ironman's core of steel (V-ups/sit-ups)
    30 Hulk Smash! (db stoh)
    30 Deadpool's ass (db squat)
    30 Black Panther's jump (burpee over db)

    Finish the wod with "superhero landig".

  • CrossFit Games Open 16.4 Workout

    Workout 16.4 Variations

    Rx’d (Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54)
    Complete as many rounds and reps as possible in 13 minutes of:
    55 deadlifts
    55 wall-ball shots
    55-calorie row
    55 handstand push-ups

    Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
    Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target

    Scaled (Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)
    Complete as many rounds and reps as possible in 13 minutes of:
    55 deadlifts
    55 wall-ball shots
    55-calorie row
    55 hand release push-ups

    Men deadlift 135 lb. and throw 20-lb. ball to 9-ft. target
    Women deadlift 95 lb. and throw 10-lb. ball to 9-ft. target

  • For time Workout

    27-21-15-9

    wallball @20/14lb
    kbs @24/16kg
    sit up

    (Target under 8min, Time cap 13min)

  • Perjantai 15.1. Strength

    Snatch balance 5x3

  • Tiistai 5.1. Workout

    Partner Wod
    Open 20.1
    10 Rounds for time
    8 Ground to overhead 45/30kg
    10 Bar Facing burpee

    You go, i go

  • Upper Pump 15-01-2021 Workout

    A)
    Push-ups on Kettlebells
    4 x submax. 2-3 reps shy of failure. Rest 60s.

    B)
    Elbow Out Landmine Row
    4 x 10-12. Rest 60s.

    C)
    DB Forearm Plank Rotation
    4 x 10 ea. Rest 60s.

  • "Cindy" Workout

    20 min AMRAP

    5 pull ups
    10 push ups
    15 air squats

  • Amrap 15 Workout

    15min amrap

    50 DU
    5 DL @ 100/70kg
    5 ttb

  • EMOM x 30 Workout

    EMOM x30

    1) monostructural
    2) round of cindy
    3) 10-30m D-ball / farmer carry / rest