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

  • Partner WOD Workout

    Partner WOD

    60 Rounds for time
    “I Go, You Go”
    9 Air Squats
    6 Situps
    3 Burpees
    +
    Max reps Cal in the remaining time until the clock hits 40min!

  • 5000m Row Workout

    5000m Row
    For time

  • 31.12.2021 Squat Snatch Strength

    ** Squat Snatch**

    5 x 3 x 80 - 85%

    Send Off 2:30

  • 20min amrap Workout

    20/18cal Row
    15 WB
    10 KB Swing

  • WOD Workout

    "Fran"
    21-15-9
    Thruster @43/30kg
    Pull up
    Timecap: 10 mins

    Compare: 2021.09.13

  • EMOM 28 min (6rds) Workout

    1.min 15 WB
    2.min 10 DL 100/70kg
    3.min Bupee over Bar
    4.min rest

    "tulos" burpeitten määrä

  • Conditioning: Annie + Kelly Workout

    20 min "PK AMRAP" "Annie"

    50 DU
    50 Abmat sit ups
    400 m run

    Then second 20 min of "PK AMRAP" "Kelly"

    400 m run
    30 box jumps
    30 wall balls

    The point is to work 60-75 % of your max heart rates. You can go harder if you are well rested. If you have been working out all week go little lighter. Divide the sets accordingly with your goals (eg. if you aim light you can divide the DUs 2 x 25, abmatsitups 2 x 25, and run lightly. Boxjumps can be scaled to stepups or 3 x 10s, as well as wallballs. If you go heavy, aim to unbroken sets (this is an example, everything depends on your fitness level).

  • "Karhu reidet" SM finaalilaji 2012 Workout

    10 x takakyykky 100/60kg
    50 x etuheilautus 32/24kg
    20 x etukyykky 80/40kg
    40 x boksihyppy 50cm
    30 x ohs 60/30kg
    30 x t2b

    Etuheilautuksessa silmät näkyvät kuulan alta. Boksihypyssä molemmat jalat oltava boksin päällä (kanta ei saa roikkua), boksilta hypättävä alas. Taistelija vaihtaa itse raudat wodin aikana.

  • CrossFit Games Open 21.3 Workout

    CrossFit Games Open 21.3

    (

    )
    For total time:

    15 front squats
    30 toes-to-bars
    15 thrusters
    Then, rest 1 minute before continuing with:
    15 front squats
    30 chest-to-bar pull-ups
    15 thrusters
    Then, rest 1 minute before continuing with:
    15 front squats
    30 bar muscle-ups
    15 thrusters

    Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.

    95 lb. for the front squats and thrusters (43kg)
    65 lb. for the front squats and thrusters (29kg)

    Time cap: 15 min.

    Scaled:
    For total time:
    15 front squats
    30 hanging knee-raises
    15 thrusters
    Then, rest 1 minute before continuing with:
    15 front squats
    30 chin-over-bar pull-ups
    15 thrusters
    Then, rest 1 minute before continuing with:
    15 front squats
    30 chest-to-bar pull-ups
    15 thrusters

    Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.

    Scaled (Ages 16-54)
    ♀45 lb., perform hanging knee-raises, then chin-overbar pull-ups, then chest-to-bar pull-ups (20 kg)
    ♂65 lb., perform hanging knee-raises, then chin-overbar pull-ups, then chest-to-bar pull-ups (29kg)

    Time cap: 15 min.

  • 1 RM BACK SQUAT Strength

    In 20 min find your:

    1 RM Back Squat