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

  • Strength set Workout

    3 sets of
    8-12/side Single arm DB/KB Bent over row
    8-12/side Single arm DB/KB Strict Press

  • Zercher squat Strength

    Max effort percher squat
    5-4-3-2-1-1-1-1
    2min recovery
    Proceed by following steps:
    5r @ 40%, 4r @ 50%, 3 @ 65%, 2r @ 75%, 1r @ 85%
    At this point extend your rest to 2min between sets.
    1st. 1r @ 95%
    2nd 1r @ 100%
    3rd 1r @ +100% (new pr attempt)
    Do not overestimate the weights on last set.
    Be smart! For real!

  • 19.9.2020 Workout

    Teams of Four:

    3 rnds

    AMRAP 2
    Row Calories
    Rest 1 minute
    AMRAP 2
    Box Facing Burpees
    Rest 1 minute
    AMRAP 2
    Bike Calories (Bike Ergo)
    Rest 1 minute
    AMRAP 2
    Goblet Squat 24/16kg
    Rest 1 minute

    Teams of four, all athletes work simultaneously, start from different amrap and perform every amrap.

    Result is total repetitions and calories of the team.

  • Perjantai 13.11. Workout

    Wod
    3x 1min on / 1min off
    Double Unders
    Push Ups
    Deadlifts 85/55

  • wod Workout

    21-18-15-12-9-6-3
    reps for time of:
    Goblet squat
    Ergo cal
    150m farmer walk w/2kb

  • Torstai 5.11. Workout

    For Time:
    Row 1000m

    Rest until 15:00

    Max Handstand Hold
    * Wall or Freestanding or Double DB Overhead Hold

  • Front Squat 6x3x90% Strength

    Front Squat 6x3x90%

  • RestDay! Workout

    6:30 "The Chief"
    7:30 Basic Endurance CrossFit

    15:00 Basic Endurance CrossFit
    16:00 Mobility
    17:00 Accessory
    18:00 "The Chief"
    19:00 Basic Endurance CrossFit

  • Weighted Pull up Strength

    W.Pull up: 3x10

  • Push-snatch-jump Workout

    AMRAP 12
    8 Handstand Pushups
    16 DB Snatches 22,5/15kg
    32 Double Unders